How To Lose Weight Successfully 2020
If you want to know how to lose weight, then you must first know that it is not an exact science, everyone is unique and no formula will suit everyone. If there were such a thing then why are there so many overweight people on the planet? THERE IS NO QUICK, PERMANENT FIX!
The secret to weight loss is
Deal with any emotional attachment’s to food
Understand your body and what it wants
Becoming in tune with your body and understanding when you are satisfied, not full.
I have seen and heard all the stories from people wanting to lose weight, all the fad diets, diet pills, slimming shakes, coffees/teas and "shrink wraps they have tried, all the exercise programmes and every weight loss club they joined and yet they are still overweight – BUT WHY? – Because the core issue is not being dealt with.
What Is Emotional Eating?
Firstly, and I feel most importantly, DO NOT expect to lose lots of weight quickly, you didn't gain 2 stone overnight and so you should not expect to lose it overnight. You would do well to aim to lose weight at a healthy and steady pace, about 1lb-2lb per week. If however, you lose more then fantastic, if you lose a little less, that’s also just as good, a loss is still a loss and therefore you are succeeding in achieving your goal, which is weight loss.
If you are not losing or gaining weight then this is ok, the positive is that you are NOT gaining and there could be a couple of reasons why; maybe you are exercising - muscle weighs more than fat, so maybe look at your shape, is your shape changing? Are your clothes feeling looser?
Perhaps you are just consuming the same as you are burning off? You want o be burning off more calories than you consume.
If you have weighed yourself and have noticed that you have gained some weight, again, look at why? If it is only a little then maybe you have gained muscle?
Have you been starving yourself? - this will cause your body to store fats
Are you using the same scales? Are they accurate?
Is it a big gain?
There will be times when you will “fall off the wagon”, such as holidays, celebrations and Christmas etc.. but I want to reassure you that this ok, you are human after all and it is ok to enjoy those special times and to enjoy eating good food. The key point is not to beat your self up but to accept what has happened and then to go back to what was working.
Remember, you only live once and life is to be enjoyed, it is fully possible to enjoy food and lose weight, so (controversial bit), it is ok to have a bit of what you fancy at times!
If you have lost weight then well done. Keep up the good work you are doing everything right.
Fuel Tank Analogy.
This analogy is to take you back to nature and to eat how we were designed to eat.
Speaking of nature this is a great place to start; there are no overweight animals in nature, FACT! An elephant is the right size for an elephant and an ant is the right size for an ant.
Food is fuel like petrol is for a car, a car uses what it needs, now imagine if a car had an elasticated fuel tank, we would fill up the tank and the car would still use what it needs with the reserves being kept back, you then refill what the car has used, plus a little extra and so on and the fuel tank keeps expanding at the same time as using what it needs.
This is a classic trait for overeaters, just one mouthful extra per meal per day than what we require is enough to put on weight over time.
1 extra mouthful per meal = 1 unneeded mouthful x by 3 meals per day = 3 unneeded mouthfuls per day, if you do this every day every year then that’s 3 x 365 = 1095 of unrequired mouthfuls per year which is a lot of meals extra per year than your body requires.
It is in my experience that EVERY weight-loss client I have worked with has an emotional attachment to food, this means there is an underlying issue - emotional eating.
The emotional reason is unique and specific to the individual and that person would need to work through those issues to be able to lose weight successfully and to keep it off.
What Is Emotional Eating?
ANY emotion can affect eating habits; happiness, joy, excitement, sadness, stress, boredom etc.
Emotional eating is consuming food in response to feelings instead of hunger.
“Experts estimate that 75% of overeating is caused by emotions.”
Emotional eating is often a craving for high-calorie or high-carbohydrate foods (Chocolate, biscuits, crisps “junk food” etc.) that have minimal nutritional value. By nature, we are designed to eat fruit and vegetables, natural protein, (I say natural protein for those vegetarians and vegans out there), drink plenty of water - water is WATER, not tea, coffee, juice etc. IT IS WATER!
38% of adults say they have overeaten or eaten unhealthy foods in the past month because of stress.
Are You An Emotional Eater?
Do you eat more when you’re feeling stressed?
Do you eat when you’re not hungry or when you’re full?
Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
Do you reward yourself with food?
Do you regularly eat until you’ve stuffed yourself?
Does food make you feel safe? Do you feel like food is a friend?
Do you feel powerless or out of control around food?
If you are overweight and can relate to any of these questions, then you are probably overeating and should seek help from a professional to be able to help you.
Harvard health publishing says “Some research suggests a gender difference in stress-coping behaviour, with women being more likely to turn to food and men to alcohol or smoking.”
Stress eating is one of the most common types of emotional eating with 38% of people emotional eating being stress eaters.
Harvard health publishing also says “In 2007, British researchers designed an ingenious study that showed that people who responded to stress with high cortisol levels in an experimental setting were more likely to snack in response to daily hassles in their regular lives than low-cortisol responders.”
Weight Loss Pills.
It is my personal opinion that weight loss pills or “diet pills” are just a way for you to abuse and ignore your body – when we ignore our bodies, it rebels.
Do Diet Pills Work?
Let me first ask this question; do diet pills help you to lose weight?
Yes, they do.
That is the short answer, But do weight loss pills work?
No, and the reason is, as soon as you stop taking them, you will go back to old habits and behaviours and put the weight back on.
They are not good for you, they are not healthy and they teaching you to ignore and your body and to suppress feelings and emotions.
I would not recommend any kind of product that “guarantees” or aids to weight loss, slimming shakes will not be good for your health and will not be a lasting fix, again, as soon as you stop the course of treatment, the weight will go back on due to old behaviours returning – they do not fix the cause of weight gain/emotional eating, they just suppress.
How can I Lose Weight Fast?
Ask youreself first, “how fast did I get to my current weight?”
You didn’t put on all that weight overnight, it took commitment, dedication and hard work, albeit unconscious but nevertheless, it took time.
If you want to be successful with weight loss, then you should be looking at losing 1-2lbs (pounds) per week.
If you dramatically reduce your food intake, your body goes into shock or “famine/starvation” mode, your body believes there is a shortage of food and so will begin to hold on to any food that goes into the body – the body does not know when the next meal will come, so it slows down and uses up all the stored energy and fat in the body at a slower rate. This can cause a stop in weight loss.
BT wrote a brilliant article on this called Here’s what happens to your body when you stop eating food
What Exercise Burns The Most Belly Fat?
Basically anything that will get your heart rate up and cause you to sweat is good.
Using extra energy to do the housework or going for a brisk walk is going to benefit you.
Swimming is a great aid to help with weight loss and takes off a lot of pressure on your joints.
Read “Turning Your Body Into a Fat-Burning Machine” for some great ideas to help you lose weight.
How Can I Lose Weight In 10 Days?
Remember, you should be looking to take your time, about 1-2lb per week.
You can achieve this by exercising regularly and eating well.
What Is The Best Weight Loss Diet?
This may be a mistake you are making because you can eat fast food for the rest of your life and lose weight, you wouldn’t be very healthy though. A “diet” is what you’re already eating; it is your lifestyle choice.
So let me reframe this “diet” word to “lifestyle choice”, the best lifestyle choice for weight loss is to
Eat lots of fruit
Eat plenty of veggies
Eat Natural protein
How Can I Lose Weight Fast Naturally?
Take your time, less is more when it comes to weight loss – LITERALLY!
Plenty of physical activities and eating well will serve you well as well as working through your triggers and/or underlying issues.
Hypnotherapy, Psychotherapy & Counselling can help you with this.
How can I lose 20 pounds in 30 days?
The easy answer is, DON’T. Remember 1-2lb per week is great.
It is important that your therapist understands your core issue and works thought that with you, it would be unhelpful if a therapist took away just the behaviour because your brain would then pick up another behaviour/habit to replace the old one – this is known as working with the behaviour NOT the issue. Dealing with the issue helps you to work through EVERY aspect of why you emotionally eat.
11 Best Weight Loss Tips 2020.
First thing first, water! Believe it or not but water is actually a key point to weight loss and the first step I would get anyone to take, not because it bloats you out and stops you wanting food, because it doesn’t do that, rather our bodies need water and as we are made up of 70% water we need to keep hydrated.
The body will prioritise water usage and the place that gets first dibs on any water is the brain, which is made up of about 90% water. This is just one reason and you’re probably wondering what that has to do with weight loss, right? Well, water actually helps the process and digestion of food as well as the passing of waste, so if we are dehydrated the food we have consumed will not get digested properly and therefore can just sit in our stomach.
Think of a waste disposal unit for a moment, they work by throwing all waste food down a drain unit with running water, if no water was used then the food would just clog up the pipework and it wouldn’t go anywhere.
It’s more than that too, the body does not actually know the difference between being hungry or thirsty and so the feelings of thirst are nearly always confused with being hungry so we eat.
Have you ever suddenly thought “bloody hell I’m thirsty” and had to neck a load of water?
Well that’s dehydration setting in and your brain is demanding water from you, the next stage would be a headache or migraine.
1. Drink 2-3 litres of water per day, that’s not counting all your other drinks by the way.
Keep bottles of water with you – out of sight, out of mind.
There are plenty of water bottles on the market now to help measure your intake of water.
If you don’t like plain water then add some fresh citrus juice/slices of cucumber to the water to flavour it up.
If you are not drinking much water at the moment, you may find it hard to jump straight to consuming 2-3 litres a day, so just start by having 1 extra glass of water a day. As the days go by slowly up your intake at a rate that you are comfortable with.
2. If you think you’re hungry – drink a glass of water and wait 30 mins, if you’re still hungry, eat or drink another glass of water.
If you feel hungry, drink a glass of water and wait for 30 minutes. If after half an hour you still feel hungry then have something to eat.
If you are reading this then you are probably looking to lose weight and can afford to wait for 30 – 60 minutes without food, don’t worry you won't die and your leg won't fall off!
I’m a slim chap and even I can go without food for a while and I’ll be fine, having said that, if you feel faint or feel you do need to eat then do so, this is all about listening to your body and understanding when you are hungry and only eating then.
This tip may help you to remind yourself of that important question “am I hungry?”
Print off a large “?” (Question mark) or three and stick it to your fridge and cupboards so if you suddenly find yourself in front of the snack cupboard without realising, you will see the question mark and remember to ask yourself “am I hungry?”
3. The Importance Of Sleep
There is a distinct relationship between sleep, or more aptly, a lack of sleep, and stress; we are unable to sleep properly if we are stressed. If a lion were sat next to you, licking his lips because he hadn’t eaten in a week, then you wouldn’t want to sleep, would you? Your body’s stress response would kick in and flood you with anxiety (adrenalin and cortisol).
So, it is very important to get a good 8 hours of unbroken sleep a night; without a good night’s sleep, we start a vicious circle, which starts off looking something like this…
This is just the start and because we are not getting the sleep we need, we turn to “junk” food, foods with a high sugar/carb content, which fills us with energy which keeps us awake preventing the good night’s sleep we need.
It’s the same reason parents don’t let children have sweets before bedtime because they would be up all night.
When we experience tiredness we can often have mood swings (grumpy, angry, tearful etc.).
Our concentration levels decrease and this can become very frustrating and when we are unable to focus we keep making silly mistakes which in turn causes us stress and thus a loop has started and more situations get thrown into the mix and make this above circle bigger.
So it is easy to see how just a little stress can lead to weight gain and even more stress. Most people do not realise they are stressed because the stress has become normality.
Turn off all electronic devices a minimum of an hour before going to bed; this means no mobile phones, tablets, computers etc. The light from these devices causes brain activity to increase and so it takes us longer to fall asleep. That means NO social media either. Studies are showing more and more links to stress and anxiety through social media usage because often we see things we disagree with and this can bother us – again causing stress.
4. Eat when you’re hungry not when it’s time to eat
“It’s 12 o’clock - lunchtime!”
This is in fact not quite right; the time to eat is when you are hungry. Just because it is lunchtime does not mean that you have to eat.
Often people eat for the sake of eating, perhaps because it is lunchtime? However, this only causes you to consume unrequired food and all it’s going to do is sit there in your stomach.
Ask your self this question – “am I hungry?” listen to what your body wants.
As always, if you feel light-headed or faint then have something to eat.
5. Sit down to eat
When you eat any meal, sit down at a table away from work or other distractions while eating this means no TV, radio, social media etc.
Put down your cutlery after each mouthful or if you’re eating something that doesn’t require cutlery then pop the food down on a plate between each bite and chew your food fully. Most overweight people will eat fast and therefore are not paying attention to their body, slow down and notice when you are satisfied not full
Most importantly here, enjoy every mouthful; if you’re not enjoying every bite then stop eating. This may be a sign of emotional eating, eating for the sake of eating.
6. Eat without distractions
While we are distracted, we are not aware of our senses. When you are watching TV you probably get drawn in and become unaware of your surroundings, how will you know if you are full or satisfied if you are eating at the same time?
Of course the same goes for working, reading, using social media etc. while eating.
Remember, you are eating until you are satisfied, not when you are full.
7. Eat with cutlery from a plate and chew each mouthful
The idea here is again to slow down, put your cutlery down between each mouthful and chew your food well before swallowing, which actually works well with #8
8. Savour the flavour – Enjoy every mouthful
Why would you want to eat anything that you don’t like or actually enjoy? While you are chewing your food well, savour that flavour and enjoy every bite, if you are not enjoying what you are eating then stop eating it. Even if you are halfway through a meal and you stop enjoying what you are eating, then it is time to stop eating it.
9. Do not shop when you are hungry.
I think we can all say that we have done our weekly shop when hungry and have gone around the supermarket buying all the food we will moan about eating later, you will want everything and then you’ll have all this food in your home that you don’t actually need or want. If the food is not in your house, it’s impossible to eat it. Maybe a good idea is to time a shopping trip after you have eaten? When you do this once you will see just how small your shopping bill is and will thank me for such a simple and obvious tip. Think about it, if you went out on your lunch break to buy lunch while you’re hungry, how much extra do you buy AND THEN EAT?
10. Eat what you want
That’s right, you have complete freedom and I hope this brings you great satisfaction.
Resistance is futile and the more we avoid things the more we want them, allow me to explain; you may be thinking of eating a chocolate bar, perhaps because you’re craving one but have an apple instead, half an hour later you still want that chocolate bar but decide to have a few carrot sticks? Still feeling unsatisfied you go over this process 3 or 4 times maybe and then say to your self “sod it, I’m going to eat that chocolate bar.
So within a short period of time, you have eaten a load of fruit and veg plus that thing that you wanted and added weight that you didn’t want to add whereas you would have been better off just eating the chocolate bar in the first place been satisfied and not have gained any extra weight.
Listen to your body; if it wants something in particular then it’s probably craving something in the food being craved.
Studies have shown that when people eat what they want to eat their diet becomes much more varied and over time they gain a natural balance of healthy eating.
11. Throw food away
Often people tell me that, “I was brought up to eat everything on my plate”.
Well yes, when you were a child you needed the food to grow and develop, now you are an adult you do not need to grow any more.
I love to grow plants and vegetable and noticed that in its early life it needs a good source of food and nutrients to grow tall so it can bloom and flower however when it has fully grown any extra nutrients actually becomes detrimental to the plant, it just uses what it needs and required much less food than you may think because it is now stable. In a way, your body is similar, it needed to grow when you were young but now you just need enough to keep you fit, well and healthy.
Why not look on the internet about storing and reusing food, there are plenty of sites where you can learn about this.
So even if it is 1 potato or 3 peas, start to throw food away, it has been cooked and is useless to anyone else. You can, of course, pop it into your fridge and use it up in another meal a day or two later so you don’t have to cook as much or make a lovely soup or casserole out of any leftover food, so now you’re saving money by buying less food, you have a free meal.
Why not look on the Internet about storing and reusing food, there are plenty of sites where you can learn about this.
Exercise will, of course, help you on your weight loss journey and we are designed by nature to be active and I highly recommend some kind of activity, however, it is now necessary to be at the gym every day.
You can do what you feel comfortable with and what you like doing, if running isn’t for you, then don’t do it! If you like to swim then do so as often as you wish.
Just walking briskly or cycling is good enough, even just don’t the housework in a more vigorous way is still cardio exercise.
If you are not sure how or what to do, then look online, YouTube has loads of videos to watch and lots of exercises you can do at home.
Of course, exercising will mean that you will be gaining muscle and muscle weighs more than fat, so remember what I said at the start of this Blog Post about gaining, maintaining and losing weight!