Obesity and overweightness is an epidemic. More people are overweight than not. Unfortunately most people are looking for the quick fix and aren’t prepared to change their lifestyles and do what it takes to lose the weight and keep it off. Enter all those magical weight loss programs and miracle pieces of equipment with the big marketing budgets. How many times have you been suckered in and spent a ton of money? I bet many of you have lost and gained 5, 10, 20 and even 50+ pounds more than once. Did you know that yo yo dieting is worse for you than being overweight? Not to mention that each time you lose and gain you lose more muscle and gain more fat. Not really what you signed up for.
I’m sorry to burst your bubble, but there is no easy way or magic pill. You have to change your lifestyle permanently or accept being overweight and unfit. The choice is yours.
However, if you are ready to do it the right way than here is what you do:
- Eat right: 80% of weight loss is diet. You don’t have to starve yourself, but you need to eat nutritious food. As long as you don’t have any food allergies or issues, you can and should eat from all the food groups (dairy, good quality protein, healthy fats, whole grains and lots of fruits and vegetables). I subscribe to the 80-20 rule. 80% of the time you eat healthy nutritious food and 20% of the time not so much.
- Exercise: You need to do both cardiovascular and weight training. Cardiovascular exercise for heart and lung fitness and to burn a few extra calories and weight training to increase lean muscle tissue which will burn more calories in the long run due to an increase in your metabolism. We fitness professionals recommend an hour of accumulative activity a day, because people’s jobs and recreational activities have become so sedentary we literally have to tell people to move. Why do you think people are so surprised to find out how much they have to move to get 10,000 steps on their Fitbits?
- Once you have lost the weight the sensible way with diet and exercise then you have to maintain it. That is the really hard part and a whole other article.