I had a revelation a few years ago. I figured out that I was exercising way too much. Let’s say a little obsessively.
I spent a couple of hours a day exercising and I wasn’t getting any thinner. I took a look around my health club and saw that there were other overweight people doing the exact same thing.
I started thinking about it. Why am I spending so much time and effort exercising and not losing weight? And why am I surrounded by other overweight people doing the exact same thing?
Well, one day I was on the elliptical and my back went out. I had a pinched nerve. I could not exercise or do much of anything else for about two weeks. And an amazing thing happened.
I lost 11 pounds in 2 weeks. I was shocked. No exercise, and the weight just started falling off. I am certain some was water weight, and I probably lost a little muscle. But 11 pounds in 2 weeks? What is going on here?
Well I will tell you what is going on. It is actually pretty simple and logical when you think about it. Many overweight people who exercise obsessively eat more. They eat more for two reasons, mainly: 1. They are hungrier…. duh! or 2. They are rewarding themselves with a little more food for exercising so hard.
So after I recuperated from the pinched nerve, I made a change in my exercise habits. I cut my time exercising in half. I feel better, have less injuries, have more productive time, and I continue to lose weight and get healthier.
Weight Loss tip 54 of 100:
Exercise for health, and not for weight loss.
I feel pretty certain that exercising obsessively is not a good thing for the following 5 reasons:
- It can take way too much of your time to exercise obsessively.
- It can cause you unnecessary injury and pain.
- It can cause you to eat too much because it increases your hunger level.
- It can cause you to eat too much by rewarding yourself with food.
- Excessive exercise feels like punishment, so it is not sustainable.
Weight loss tip 54 of 100:
Spend one full hour eating your largest meal of the day, rather than exercising for an hour. (Do this one day a month.)
- Do not exercise one day, and free up 60 minutes.
- Fix your one plate of food, but put about 10% less food on it.
- Take a full hour to eat that plate of food
…..take a one minute pause before you take the first bite and determine your hunger level on a 1-100 scale.
….Savor every single bite.
…..Make your food last for one full hour.
…..Drink water with the meal.
…..determine your hunger level when finished eating that one portion.
You will probably find this exercise extremely difficult to do. But if you pay attention to your hunger levels all during the hour, you will see that your desire to overeat is diminished.
Give it a try; you might learn something. You did not waste one single minute trying this. You simply substituted exercise time for eating time.
Remember, this exercise is just for people who do a lot of exercise, and never seem to lose weight. It would not be accurate to say “You have nothing to lose!”
Share your comments if you try this exercise…
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Martin Sher, Co-Founder 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.
Here are the other steps 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.
- NEVER, ever go on a diet again. Just allow yourself to lose weight.
- Observe, learn and practice eating like a naturally thin person..
- Always leave food on your plate.
- Take a 10-minute daily mental vacation.
- Say daily affirmations.
- Create Vivid Visualizations.
- Have a line in the sand weight you never go over.
- If your weight creeps up to your line in the sand weight, COMPENSATE IMMEDIATELY.
- It is okay to be mind full or mindful when you eat. Just eat your food slowly, and do not eat too much.
- You and only you are the CEO (Chief Eating Officer) of your own body.
- Always be proud and thankful for your miraculous body no matter what the size.
- Read Skinny and Debt Free blog posts every week and lose weight and debt permanently.
- You can do anything you make up your mind to do!
- You have an abundant, unlimited supply of willpower!
- Set small, incremental one-pound goals to accomplish.
- Reward yourself immediately for reaching each one-pound goal.
- Write your own personalized weight loss plan.
- Eating less is more important in weight loss, than exercising more.
- It takes hard work, commitment and a lot of time to become skinny and debt free for life!!
- Drink plenty of water every day, but don’t spend money on bottled water—unless you live in a place with unhealthy water.
- Avoid all liquids with calories that cost money. Instead, drink plenty of water.
- Eat the first meal of the day when you get hungry. Do not call it breakfast any more.
- The first meal of the day should be whole, healthy and nutritious food of any kind.
- Eat more energy-dense foods, like fruits and vegetables, to fill your stomach and help you lose weight.
- Be totally honest with yourself if you are serious about losing weight for life.
- Multiple failures are to be expected on your way to your goal weight. Never, ever give up!
- Avoid the uncomfortable feeling of fullness forever.
- Eat to live and no longer live to eat.
- Have a goal of losing 1 pound every 10 days.
- Eat like a turtle walks.
- Develop a detailed weight loss plan as CEO! (Chief Eating Officer)
- I control food. Food does not control me.
- Food is simply fuel for my body.
- I eat what I “need” the most, not what I “want” the most.
- Know how many calories you need a day to maintain weight, and eat just a little less.
- End yo-yo dieting for good. Decide to lose weight permanently with a lifetime strategy.
- Simply think of food as fuel for your body, and you are filling the tank. You are in charge!
- Enjoy your journey to your new healthy weight, and keep a sense of humor.
- SIT OR SPIT!
- Create an extensive list of diversions to keep you from giving in to a craving.
- Lose weight slowly.
- Work raw vegetables into your day in a creative way.
- Use this 1-100 hunger-fullness scale.
- Take a One Minute Pause 3 different times at every meal.
- Start eating at number 33, and stop eating at number 66.