You Don’t Really Want to Lose Weight, Do You?
No one does. Americans are the worst when it comes to losing. We hate it when our favorite team loses or if we lose a card game; we prefer To WIN!!!
Here’s a question.
If you HAD to drop 15 pounds before Christmas, would you want to know WHAT TO DO and more importantly, HOW TO DO IT?
Here’s a list of 7 things to do and if you follow them, your success is guaranteed.
1. Get an Accountability Person (not your spouse or partner)
In almost any endeavor, having someone that you report your progress to; can be the difference between yet another failure, or a ROARING SUCCESS. How does this work? It seems that having an accountability partner can increase the possibility of your success by as much as 95%, according to this article by Thomas Oppong.
Goals are achieved by two things, Incentives, and Accountability. The American Society for Training and Development (ASTD) did a study on accountability. They found that you have a 65% chance of completing your goal if you commit to someone, who agree to hold you accountable. And, if you have a specific, weekly accountability appointment with that person you’ve committed to, your chance of success goes up to 95%. So, contact your accountability person and set an appointment for weekly updates until you succeed. You can choose co-worker, a reliable friend or friends and tell them what your goal is and why it is essential for you to achieve this goal.
Then set up a weekly meeting or accountability call. I prefer a face-to-face meeting for accountability, but this may not be an option for you or your accountability person. You also CAN use a spouse or partner, but I don’t recommend it. Our partners, although well-intended, may be apt to “let-you-off-the-hook” more often than a neutral friend or colleague. Remember this is your goal…STICK TO IT!
2. 7 hours of Sleep
If you really wanted to give yourself a great way to easily lose weight this year; GO TO BED.
We, Americans are the least rested, most over-worked and under-vacationed group of people in the world today. The average American gets 5.5 hours of regular sleep. And, you may have heard, as I have, that we humans need 8 or 9 hours of sleep… and recently, studies have shown that the groups of people with the lowest mortality rate are those who consistently get 6.4 hours to 7.2 hours of sleep.
So what’s the right answer?
The “gold standard for recommended sleep is going to be 7 to 9 hours. Some of you are going to need more than 7, some of you are going to need less. What works best for me is 7.5 hours. More than 8 hours makes me feel sluggish and less than 7 hours shows up immediately in my thinking and on the yoga mat.
Try a week of 7 hours of sleep. The next week get 8 hours. If you feel you need still need more increase it by 30 minutes until it feels right to you. Setting boundaries about going to bed when it’s time and allowing others to “go on without you”, is really where the rubber meets the road.
If you want this program to work for you, this will be your first required modification… making time for YOU and your goal.
3. Drink 2- 4 Liters of Water DAILY
This is a generalization. The actual amount of water that you will need on a daily basis is approximately ½ ounce to 1 ounce of water per pound of body weight. I say approximately because I do not know how much water you are drinking now. My personal requirements for water are about 3 liters and if I increase my outdoor or activity levels; it goes to 4 liters. So, makes sense that you raise your activity level or spend more time out of doors; your water requirements will increase, as well.
This is one of those things you’re going to have to discover for yourself. In this article from WebMD, you can learn the “why’s and how-to’s,” but the balance between proper hydration and your weight loss goal is connected; and worth the effort.
The short explanation here is, everything your body does require(s) water for the chemical reaction. The more, clean, freshwater you put into your system, the easier it will be for your body to replenish and remove toxins and waste products from the system.
4. Walk 30-60 Minutes Daily
The benefits of walking have long been known but for some reason doesn’t make it onto most people’s “to-do list.” The best reason I could give for daily walking is this. We have two circulatory systems, and only one has a pump. Obviously, we have the heart to pump the blood through our system. It seems that most are unaware that our Lymphatic system also needs circulation and the only way to do that, is through breathing and walking. One of my long-time fitness idols, Clarence Bass, wrote an article on the benefits of walking daily and interestingly enough; he only weight trains on day per week at age 79.
In addition to the physical benefits of walking, you may also consider that walking is good for your emotions and that mind/body/spirit thing you may have heard mentioned from time to time. Here’s a great article, by Beverly Golden, on the benefits of walking that are outside the physical. And here’s another article you might like on the 19 physical and mental benefits of being outside.
5. Strength Train Twice Weekly
Let’s talk for a moment about Strength Training. Strength training may possibly be the least understood type of weight or bodyweight training. It is far and beyond from the bodybuilding protocols or aerobic routines that we used to abuse ourselves with; in our youth. Strength training helps you lose weight (and body fat) in a few different ways. First, it helps you retain the muscle you have while eating a calorie deficit and losing weight. Second, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise. (source: www.nerdfitness.com/blog/strength-training-101)
Additionally (if done correctly), it takes far less time to do strength training that you may realize. And there are lots of apps and websites available, so you don’t have to “figure out” what to, that have been planned for you, frequently for free.
Depending on your age, fitness level, and weight, the standard (substandard) expert advice was to “hit the gym” and pound your body with weights 3-6 times per week. This “sage advice” has been proven wrong so many times, and I used to be one of those who dispensed it, regularly. Think of this as a guideline, if you really want to succeed at your goal of losing weight you may need a paradigm shift.
Something as simple as 1-2 days per week may be all you need. Remember the goal is weight loss, not the cover of Flex magazine. Just make sure you are working all of the Six Fundamental Human Movements; the days of “body part” workouts are so 1980’s, just saying.
6. Eliminate Cardboard Carbohydrates
There is a reason that nutritional experts tell you to avoid the interior aisles of your favorite grocery store and just shop in the outside circles. “Cardboard” or processed carbohydrates may be the reason you are reading this article, right now.
Fill your diet with lean meats, fruits, and veggies and if you must have complex carbohydrates (potatoes, rice, and the occasional pasta) keep your servings to the exact amount and have one serving per day. It may take a day or so for your body to adjust to less sugar and that immediate emotional lift you get from those carbs. But you will notice that your body responds well to less calorie-dense foods and can maintain your energy levels more easily.
For the truly hardcore, I have a men’s and women’s 6-week eating program here for FREE. I got this from a former mentor of mine who used to coach bodybuilders during their contest diet regimens. It works really fast, but I have had people complain about its rigidness. You’ve been warned.
7. Listen to This Hypnosis Audio
Sometimes, people are doing all of the right things, in the correct order and still, the weight can be reluctant to come off promptly. In cases like these, maybe the issues aren’t physical, it may be mental or emotional. Hypnosis has been proven to help in these situations. I’ve included a favorite WEIGHT LOSS HYPNOSIS AUDIO that has helped hundreds of listeners.
The instructions are simple. Turn on the audio just before bed and let the audio do “it’s magic” while you are sleeping. I wrote this audio based on a sleep hypnosis study that was conducted in the 1950s. It was so exciting to me I created my own audio; so enjoy!
I wish you the best in your new adventure of losing weight before the Holidays. Remember that if you ever need anything, or you just want to ask a couple of questions… I’m a phone call away.