During the last week of 2015 we all were bombarded with dramatic weight loss ads. “Lose five pounds the first day,” or, “Lose 10 pounds the very first week,” or, “Lose 30 pounds the first month.”
These types of diets do not work for you or anyone else long term, so stop the madness and stop dieting! Ninety plus percent of people who go on a diet gain their weight back.
Yesterday at the health club, an overweight friend of mine who weighs about 250 pounds said he had committed himself to losing 50 pounds in 2016.
I saw him enter an erroneous weight of 350 pounds in the elliptical machine. He put in 100 pounds more than he currently weighs. I asked him why he put in 350 pounds when he weighs just 250 pounds.
He said, “Because the more weight you enter into the elliptical machine, the more calories it says you burn.”
Well, he may be a little misguided, but we do agree on one thing. It is important to know your calorie intake every day. It is also useful to know the calories that you burn every day though exercising.
Weight Loss tip 6 of 100: Record all of your food and exercise daily in a free app like MyFitnessPal.
It takes me about three minutes a day to record all of the food I eat and the exercise calories I burn into the MyFitnessPal app. I do not go to the trouble of measuring my food, so it is not exact, but it is consistent. If you add this one activity, of recording all food eaten, and do it every day, you will soon learn your maintenance amount of calories.
Weight loss tip 7 of 100: The Net Calorie rules period, end of story.
After you learn your maintenance level of calories, you will be an expert on the net calorie needs of your body. Simply eat just a little bit less food, and/or exercise just a little bit more.
Do not be in a hurry to lose a lot of weight too fast. I would suggest not trying to lose more than a pound every 10 days.
Losing and maintaining a healthy weight requires knowledge of your own body’s caloric needs and a willingness to make lifetime changes in habits and behavior. Be patient and lose weight slowly, but for good.
Here are our first 7 steps of 100 so far:
- Cut your weight loss goal in half.
- Weigh yourself every day on a digital scale.
- Self-esteem is more important than cookies and cream.
- Eat slowly! Eat very slowly!
- Eat in the sitting position only.
- Record all of your food and exercise daily in a free app like MyFitnessPal.
- The net calorie rules period, end of story.
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Martin Sher, Co-CEO of AmSher Compassionate Collections® is on a mission to help 5 million people lose weight and be debt free.
Martin is past president of ACA International, and author of the Collector’s Pledge — hundreds of thousands of collectors all over the world have signed this unique document committing to treat people with dignity and respect.