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Unlocking the Door to Lasting Weight Loss
Let’s face it, losing weight isn’t easy. Our bodies have been programmed by tens of thousands of years of evolution to consume and store excess calories in fat cells. The fat cells get bigger and bigger and you gain more and more weight. Storing excess calories is part of our drive to survive as a species. And it made a lot of sense when food and the life-giving calories it provides were scarce. When food was at hand, your body needed to store excess weight for the times when food was harder to come by. That’s how you survived.
Well, needless to say, in modern times, much of the developed world suffers from almost an abundance of calories. In our culture, food is now relatively easy to get and cheap. Calories are literally everywhere you look.
The problem is that our bodies have not yet evolved to handle this new reality. We are still programmed, in other words, to eat as if there is no tomorrow—or at least as if there will be no food available tomorrow. And our bodies are super efficient at storing those excess calories.
It is no wonder then that a significant and lasting weight loss is an uphill battle for most people.
The best way to fight the fat and make the real progress you want is what I like to call the CMS approach.
CMS stands for Consumption, Movement, and Support, and it is these three elements that hold the key to your weight loss success.
To lose weight, you need to eat less. I’d love to feed you pipe dreams and outright lies about shortcuts and miracle weight loss gadgets, but I think it’s best we stick to the simple truth.
Consuming fewer calories than you expend will result in weight loss. This is the ultimate truth, but one that so many people choose to ignore. It is not surprising. It is difficult to eat less than your body has become accustomed to. It requires diligence and constant effort.
I have found that one of the keys is preparation. You need to buy healthy food and prepare healthy meals. Always have healthy choices close at hand. When you get hungry, you are most vulnerable and likely to reach for a quick fix. Make sure to satisfy that hunger with the right choices.
If you tend to overeat at certain meals, then you need to be hard on yourself. Here’s what you do. You decide how much you want to eat before you even start eating. And you stick to it.
That’s right, don’t fall into the trap of saying, “well, I’m not quite full yet. I could do with a little more.” Remember, calories aren’t the problem for most people. . . that is EXCESSIVE calories. These are calories beyond what the body needs to maintain health, build muscle and provide energy. It is these excess calories that end up as fatty tissue deposits on the body.
So you need to decide before you even start what is a sensible meal for you. I’m not talking about necessarily counting calories. I’m talking about putting reasonable portions on your plate, eating them, and then just being committed to the simple reality that you’re done.
What is a reasonable portion? You decide. Just be honest with yourself.
For most people, a reasonable portion would be a potato, a slice of lean meat and some greens. You can always use the old size of your fist example: that is, take portions roughly the size of your closed hand. Forget all-you-can-eat buffets, at least for 6 days a week – you can splurge a little on the seventh day if you have to.
Because fighting the urge to binge can be so hard, I also suggest you consider using a natural appetite suppressant. When used correctly, appetite suppressants can help curb these cravings and make you feel satisfied eating less.
One of my favorite natural appetite suppressants is called In Control. This is a stimulant-free product that won’t make you feel jittery or jittery. It contains Hoodia gordonii and Glucomannan, the two most effective natural appetite controllers I have come across. They can give you that little extra push you need to keep your calories in check.
Simple, pure physical movement is something that most of us have far too little of in our lives. One look at a three-year-old child confirms that we are born to move, not to sit still. But modern technology and convenience have conspired to dramatically reduce the amount of movement in the average life.
People living in the suburbs are particularly vulnerable to this lack of physical movement. A recent study confirms that those who live in cities are 5 times more likely to walk or cycle than those who live in the suburbs.
We have to be very careful. Our physical bodies contain all of our intellectual and emotional potential. And our physical bodies are certainly built for movement.
So there’s no doubt that if you want to lose weight and keep it off, you need to work consciously to reverse the lack of exercise trend that runs amok in our culture. You have to get going and keep moving.
Notice that I deliberately refrain from using the word exercise. Exercise is great and I highly recommend it, but what I’m advocating is something more basic and rudimentary.
The word exercise means a form of structured physical fitness activity. This is an important part of the type of movement I am referring to. But for me, movement is broader. It’s about how you function in your daily life.
Let me give you an example. I see countless people at the gym I go to driving around the grounds looking for the closest possible parking spot they can find. If there isn’t an available space close to the building, they keep driving around and around until one opens up. Then they walk 20 feet into the building, spend 15 minutes on the treadmill, and walk the 20 feet back to their cars. This is ridiculous!
Prioritizing movement must become part of your lifestyle. I never sit at my desk for more than 30 minutes at a time, and frankly, I don’t understand how anyone else can. Get up and stretch, move around a bit – these are the types of daily actions I’m talking about.
By all means add more exercise into your life if you can, but at its most basic, movement is what we’re after, and movement that you need to have if you’re going to be successful with your weight loss.
If you want to lose weight and keep it off, you need support and lots of it. Fighting through it on your own may seem brave, but it rarely works in the long run. It’s a mistake I see made over and over again. People seem to view the process of losing weight as a solitary endeavor. They swallow it as best they can, and when things don’t go well, they have no one to turn to.
We are social animals by nature. More and more studies suggest that socializing is not only good for your psyche, but it’s also good for your health. People with solid social networks tend to live longer and healthier lives.
And when it comes to fighting the weight loss battle, there is nothing like the support of close friends and family.
I know it can be hard, but you need to recruit those closest to you to help you set realistic goals and stay on track. You need at least one person to talk to about your innermost feelings and struggles. It is good for the heart, mind and ultimately the body.
One thing that I have seen work over and over again is having a weight loss buddy or partner. This is someone close to you who is also trying to lose weight and get in shape.
Guys tend to be competitive, and having a competition with your buddy to see who can lose weight is a great motivator. Place a small bet on the outcome and really get the juices flowing. Women also benefit from these friendly competitions and may feel even more at home and grateful for the mutual support such endeavors provide.
I also encourage you to find support through additional means. Read about health and fitness. You will increase your knowledge on the subject exponentially. And you’ll also find that reading will help keep you motivated and focused during the tough times.
Online communities are another great source of support. It’s great to bond with people who share many of your concerns and frustrations. A simple Google search for weight loss communities or blogs will reveal a wealth of options.
Finally, when trying to lose weight, many people benefit from the type of metabolic support that a weight loss supplement provides. These products are by no means miracle pills, but the best of them contain a well-thought-out combination of ingredients designed to create a metabolic state where weight loss can be optimized. A new product called Reveal is a solid choice.
In addition, I also think that there is something emotionally and psychologically positive about getting on a fixed program: taking a supplement regularly, planning time for movement, planning your consumption of food. Each reinforces the other and the combination helps you move steadily in the right direction.
Often the latest and greatest weight loss plan is too complex and restrictive for people with busy lives like you and me. What ultimately works best is to keep it simple, to focus every single day on the CMS keys. Through this focus on consumption, movement and support, you will also easily unlock the door to lasting weight loss.
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