"Quit Whining and Get Moving!"
copyright 2002 by Greg Landry, M.S.
NOTE: I realize this article may offend some people,
but I believe that you want to hear the truth about
weight loss rather than some watered down "feel-good"
version of the truth!
I receive hundreds (yes, hundreds) of questions
every month with this general theme...
"HEEEELP... I'm doing all the right things but
I'm still not losing weight." After talking to
hundreds of these people over the years, I've
come to a few general conclusions. Keep in mind
that these are generalizations, but they would
apply to over 95% of people in this situation.
1. The vast majority of these people (I call
them "non-losers") are not exercising anywhere
near enough (if at all)! You can only decrease your
caloric intake so much. Your other alternative is to
increase your caloric expenditure. You can write
this in stone - ** VERY FEW people are successful
at losing weight *AND* keeping it off without
exercising almost everyday!!
If you're having trouble losing weight, 20 minutes
of exercise three times a week isn't going to cut
it! Most people who tell me they are *really serious*
about losing weight are not willing to do what it
takes to get where they want to be. If you're not
willing to make exercise a *serious* priority in your
life, your chances of succeeding at losing weight
and keeping it off are VERY small!
Many of my clients who are serious about weight loss
are exercising 1 to 2 hours per day. Many split it up
and do some in the morning and some in the late
afternoon or evening. If you're having difficulty
losing weight, I would recommend that you average
at least 30 minutes *everyday*, ideally an hour.
2. Most "non-losers" that are exercising are not
weight training. Weight training is *critical* to
maintaining your muscle mass and tone. If you're
not weight training while trying to lose weight,
you will lose muscle mass and tone and your
basal metabolic rate will decrease causing you to
burn fewer calories 24 hour-a-day!
3. "Non-losers" are actually consuming about 600
calories more per day than they think they are.
Recent research with a large group of "non-losers"
determined that they were significantly under-
estimating the number of calories they were
consuming on a daily basis. If you're not sure,
write down everything you eat for a few weeks.
4. "Non-losers" want *instant* results. When it
doesn't happen they either give up or go on some
crazy diet. You HAVE to be resolved to the fact
that it WILL take time!
5. "Non-losers" are actually consuming more fat
than they think they are. Limiting fat intake to
25 to 35 grams per day is critical for "non-losers".
6. "Non-losers" are notorious for skipping meals!
This is really bad news because it slows your
metabolism causing you to burn fewer calories 24
hours-a-day.
7. "Non-losers" consume far too much sugar or
refined carbohydrates such as white rice,
white (non whole wheat) flour products, white
(non whole wheat) pastas, soft drinks ("pop" for
you northerners), sweetened drinks, and the hundreds
of products that contain addded sugar that's
deceptively listed on ingredient lists with names
like sucrose, high fructose corn syrup, etc.
8. Some "non-losers" don't want to give up their
alcohol. Alchol is a triple whammy - it stimulates
your appetite, slows your metabolism, and it's
loaded with calories! Enough said.
9. Many "non-losers" consume far too few fruits
and vegetables.
10. Many "non-losers" always eat until they're full.
Practice stopping before you're "full" and see how
you feel 30 minutes later. You will probably feel
satisfied by then.
11. Many "non-losers" are not willing to simply
put out some effort and be self-disciplined. They
expect weight loss to just happen - it won't.
Weight loss is VERY difficult! Simply put, If
you don't want it bad enough to do what it takes,
it's NOT going to happen. If you really want to
lose weight, quit playing around with it. Get
serious about it and make it an absolute,
non-negotiable priority in your life - and it
will happen! :)
Author and exercise physiologist, Greg Landry,
offers FREE weight loss success stories and his
"Fast, Healthy Weight Loss" newsletter at his site:
Fitness
copyright 2002 by Greg Landry, M.S.
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