How Much Weight Can I Put On Before My Period This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

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This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

Your Thoughts and Emotions Affect Your Health

Scottish whiskey distiller Thomas Dewar once said: “The mind is like a parachute, it’s at its best when it’s open.”

I want you to keep an open mind for the next five minutes you have to read this article.

I want to introduce an idea that will be useful if you want to lose weight and improve your body composition.

Self-help health experts warn against using language such as weight loss because of the symbolic connection to return weight. You are ‘shedding’ unwanted body fat, you will understand.

However, for this article I refer to it as weight loss so as not to confuse the reader.

Why can I talk about this topic?

I started my career as a personal trainer many years ago, before moving into writing and speaking about health and self-empowerment.

In that capacity, I’ve been fortunate to work with thousands of people who have lost weight and stayed healthy while recovering.

how?

I discovered principles in my journey and myself about the central role of mind and emotions in managing our health.

I wrote a book endorsed by internationally recognized author Dr. Eldon Taylor. It also received praise from Australia’s leading sports neurologist, Dr. Roy Sugarman.

How Money and Calories Are the Same

At this point, I think losing weight is like managing money. As someone who occasionally hacks health, I track calories and macronutrients in the name of personal observation and knowledge.

I followed the Ketogenic diet for three years, recording my food and calorie consumption. I gained a lot of data and knowledge, which helped me find the most effective way to lose weight and keep it off.

This is supported by my program The Power To Navigate Life, where I learn about the role of thoughts, beliefs and emotions in managing health.

While tracking calories during this time, I noticed that the process is similar to my spending habits, both in terms of usage and expenditure.

What I am talking about in the coming paragraphs is not a drug, potion or medicine. This is a short-term intervention to make you aware of how you consume calories, in order to develop sound habits to prevent overeating.

However, it’s not just about calories, as the Ketogenic diet proves.

There was a time when I consumed 3,500+ calories a day and continued to lose fat while gaining muscle mass. I take accurate body measurements and record blood lipids to highlight changes, making sure I don’t leave anything out.

I learned old myths from calories in, calories out doesn’t apply when I’m in ketosis. However, few people are willing to follow a low carb or ketogenic diet because of these limitations.

So, for the rest of us, being mindful of your calorie intake is a way to manage your weight.

American science writer Gary Taubes confirms it Why We Get Fat And What It Does: “The only thing we need to do if we want to be leaner – if we want to remove fat from adipose tissue and burn it – is to reduce insulin and release less insulin to begin with.”

Superfluous Calories to Blame

What I found below.

In relation to money habits, if I don’t track my financial spending at the end of the week I’m not sure where the money is spent. I have no recollection of the goods or services I paid for, as the transaction took place days ago.

From talking to people over the years, this is a problem many face. However, when I track my spending, I can see where the money is directed and implement a budget to prevent reckless spending.

So far so good.

During this time, I came off the ketogenic diet and gained 3-4 kg (6-8 lbs) during the winter.

What do I do?

I apply the same process to calories which helps me track my spending. As it turned out, I snacked during the winter months on excess calories that caused weight gain.

Now, I know that gaining 3-4 kg is not a big deal in the scheme of things. However, it is not the weight gain, but the experience gained from recording calories that is important.

Money and food have a similar relationship, where you can easily spend money and easily eat food.

So, it should be recorded until you can manage both without having to consult an app or a meal tracker.

So far, I haven’t mentioned exercise and movement because I don’t want this article to turn into a piece of instruction on how to lose weight.

Exercise and movement play a role in maintaining a healthy body weight, but not as much as we’ve been led to believe. Now, I assume you exercise or engage in some regular movement.

Here’s my outline if you want to lose weight, big or small, the principles are the same:

  1. Track Your Food and Calorie Consumption for 30 Days

Thirty days is enough time to collect enough data on the number of calories consumed. As the saying goes: “If you don’t measure, you can’t manage.”

Identifying where hidden calories are consumed is important. I recommend using an app or software program to calculate macronutrient ratios and follow them as closely as possible. You can see mine in the accompanying picture.

The benefit of recording data is to capture times when you will consume more calories, such as going out for dinner or a birthday party. Don’t worry about your overall calorie intake for the day, instead focus your attention on your total calories and macronutrients for the week.

“We don’t get fat because we overeat; we overeat because we get fat,” says Gary Taubes

The goal is to cut calories for four weeks in order to lose weight. Again, I suggest you use an application or online program to calculate the minimum and maximum daily calorie intake, instead of making a guest.

If you continue on the same trajectory of consuming calories each week that you count, you will continue to lose weight in the following months. You will also create new habits that last longer.

  1. Reduce Your Calories Based on What You Track

This is direct. Daily calorie reduction depends on your weight loss goal. As a warning, I suggest starting slowly rather than trying to lose weight quickly.

My personal experience of training individuals for ten years is that you will lose it quickly. As they say: The best time to start a new habit is yesterday.”

  1. Continue the Habit In the coming months

As mentioned in point number one, follow your habit once the 30 day period is over. You will collect enough data about the food consumed in the last 30 days. If you’re not sure about a food, track it and see what effect it has on your calorie intake.

If you experience a setback related to illness, injury or personal circumstances, record your calories for two days and use them to get back on track.

  1. If You Gain Weight, Track Your Calorie Intake Again

After coming off the ketogenic diet, I consumed more carbohydrates that I had previously eliminated from my diet. Naturally, during the winter I was drawn to this food again, and the weight increased.

Instead of getting discouraged, I track my calories for a few days or sometimes a week to help me lose weight until I reach my goal.

“To effectively lose weight and keep it off, you need to strategically change your body weight set point” explains Gerard E. Mullin in The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose Weight For Good!

Remember, this is not a long-term solution. Many will find that once they lose weight, they will want to stick with the formula because of its success.

However, there are downsides to restricting calories for longer periods of time, including depleting important macro and micronutrients. Not to mention the mental and emotional damage caused by maintaining this way of life.

I’m consistent with my approach, using the FitDay software to track macro and micronutrient ratios and supplement as needed.

“You don’t get fat because your metabolism slows down; your metabolism slows down because you get fat,” reminds Gary Taubes.

It should be noted again: this is not a system. This is a means of checking to make sure that you are not consuming extra calories that are causing weight gain.

Most importantly, it helps you eat healthier because just like spending money, you can’t waste calories recklessly if you want to stay slim.

The real message of this piece is that your health is your biggest priority.

Weight loss is a means to help you maintain a healthy figure with a higher ratio of muscle to fat, regardless of your body type or composition.

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