A Short Book on Losing Weight E-Book

George Heirhose

• Herausgeber: BookRix
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

The author's proceeds of the sale of this book will be donated to the Dave Thomas Foundation. Just a really quick read on losing weight. You can do it. It is up to you.

Leseprobe

George Heirhose

A Short Book on Losing Weight

BookRix GmbH & Co. KG81371 Munich

Start Somewhere

The first thing you should do before starting a weight loss program is to consult with a doctor. Make sure that you keep your medical condition in mind when you change your diet and lifestyle. Start gradually with strategies that you can do.

Be SMART: Specific, Measurable, Action-oriented, Relevant, and Timely.  I am starting this week to write down my experience in weight loss. From the highest documented weight so far I have lost 40 pounds in three months. From my highest estimated highest weight I lost about 50 pounds. How do I estimate this 50 pounds you might ask? When I weighed in at 270, I kept eating and eating. I am pretty sure that I ate my way to another ten pounds. My lifestyle stayed the same.

Please keep this in mind: gaining weight in our culture is easy, but what people will not tell you is that losing weight is also easy. Changing your mind set is not necessarily as easy to do, however, this is the most critical action point in your goal to lose weight.  I want to share this because anyone can do what I did. Also, I am at my half way point. I want to lose another 30 to 40 pounds.

I am 5’9 and I currently weigh 229 as of May 10, 2013. I estimate my highest weight was 280 as of February, 2013.  My exercise level is light to moderate. I tried running and swimming. I lift weights from time to time. Walking works best for me because it is the easiest to work into my routine. You can do yoga, sports activities, cycling, whatever it takes.Just so everyone knows, you do not have to work out that much to lose weight.

Losing weight is actually really easy for the average person.

You can do it! Anyone can do it!Set goals. Transform your mind. Find your motivation.

This week I broke the 230 barrier. This is an exciting threshold for many reasons. Let’s put this in perspective. I started at around 280 pounds in February. I say around 280 because my officially highest weigh-in was at about 270 over a year ago, or the last time I had a physical examination at a doctor’s office.

Since that time, I sort of gave up on caring how much I weighed and kept eating. When I say I kept eating, let me tell you what I was eating. I was eating fast food three or four days a week. At work, I was eating everything that was there. Keep in mind I work as a manager in a University cafeteria. (Actually this was part of the problem but turned out to be part of the solution).

Food is plentiful in an environment like that, but the truth is that bad food is available everywhere.The first thing I did to lose weight, and the first thing I would recommend is to STOP EATING SUGAR AT ALL COSTS. Sugar is the number one enemy in an ambitious weight loss strategy. If you do not stop eating sugar your weight loss results will come very slowly.Replace sugar with fruit. You are a sugar addict. Everyone is.

By the way. . . Sugar is in almost every food and drink. This means you have to eliminate all sodas, juices (unless freshly made), fast foods, processed foods, etc.Obviously you will have to stop fast food. Subway is okay but you will eventually need to eliminate any meal that exceeds 400 calories. I will talk more about the subject of calories, but that is a topic that I will get to later.If you seriously take control of your weight loss, you will need to control everything that you put into your body.

Accepting substitutes as your grow in your personal transformation will not be acceptable as you go.The good news is that if you eliminate sugar (no cheating) 100% from your diet, I predict that you could possibly lose five to ten pounds in one month, even if you do nothing else.When you start a weight loss program, start with the “low hanging fruit.” In a literal sense, you should start eating fruit. Fruit tastes good, and if you still crave sugar, you can eat a big fruit bowl. Fruit is everywhere and should be pretty easy to find.I think everyone can agree that cutting sugar is a good start.

I heard somewhere that sugar as a chemical tells your body to store food as fat. So there you go. Start with sugar.Keep it simple. Start with one thing. Be good at it. Become an expert in cutting out sugar.

Weighing yourself: Do not concentrate on how much your weigh after you weigh yourself at the starting point. All you need to know is your starting point. You should not weigh yourself again until one month goes by. Measure your progress at first by how you feel and how your clothes fit.Final point of the entry: Before I started my weight loss program, I would wake up everyday with a headache, feet hurting, joints hurting, neck hurting, and extremely lethargic. After I cut out sugar, after three days all of these symptoms went away. For me, this was enough to realize how much damage I was doing to my body from eating sugar.

Stop Eating Sugar

Stop Eating Refined Sugar:

Here’s what you can eat: Apples, bananas, raisins, grapes, and oranges. Why? These are real foods. Stay away from processed foods. According to experts, the average American consumes a half pound of refined sugars per day. This amounts to almost 800 calories per day.Sugar enters the blood stream very quickly, causing a crash. Most people agree with this.A sugar crash leads to more eating. Most people agree with this.More eating causes weight gain. Most people agree with this.Sugar tells your body to store all food as fat.

My Results:

Before I cut out sugar I woke up every day with a headache, achy feet, a back ache, and overall stiff joints. Three days after I cut out sugar, these symptoms disappeared.Take a three day challenge and see if this happens to you.References

livestrong.com/article/294633-how-many-calories-are-in-one-cup-of-sugar/

Cut Out Fast Food

CUT OUT FAST FOOD. Well, Duh.Sounds like a no brainer, but as you chip away at the things you are used to doing, you will discover that you are slowly sculpting a new way of eating.

When I have gained weight throughout my life, I was eating fast food at least once a week for an extended period of time. Most people would have a common experience.When I used to eat at McDonald’s, I would usually eat two cheeseburgers and a small chicken sandwich, totaling 900 calories and almost 30 grams of fat.A sedentary person of my age is supposed to eat around 2,200 calories per day.The McDonald’s meal that I would usually eat is about 40% of my day’s calories.

The problem with fast food is not that it is bad, per se, which it is, but it is not satisfying.So after thirty minutes of eating McDonald’s, I would have to eat something else. Whatever was in the fridge would do. This isn’t even taking into account the amount of sugar in McDonald’s foods.See the film “Supersize Me” for the amount of sugar in McDonald’s foods.This isn’t counting the McFlurries, fries, or Cokes.

If you really are committed to losing weight, you will cut out fast food.

References

mcdonalds.com/us/en/food/food_quality/nutrition_choices.html

webmd.com/diet/features/estimated-calorie-requirement

Do Not Watch the Food Network

Don’t watch the Food Network, Cooking Shows, The Travel Channel, et al.The show Man Versus Food marathon was a reason why I gained almost fifteen pounds during one Christmas vacation.A comparable example is that former drug users should not watch the film “Train Spotting.” I recall that a friend of mine who was recovering from drugs said that watching a person shoot up in a movie made them think about shooting up again.Yes, I am comparing eating to a drug addiction. You can google food addiction and find this out very quickly.