NOTE: I realize this article may offend some people, but I believe that you need 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... "HELP... 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. Also, please note that these ARE in order of importance...and I'm not pulling any punches! :)
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 more.
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 be
slow!
5. "Non-losers" are actually consuming more fat than they think they are. Limiting
fat intake to 20 to 30 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 simple / 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" consume artificial sweeteners which stimulate the
pancreas to release insulin just like sugar would. Insulin causes your body to
store fat and prohibits your body from burning fat for fuel.
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 articles,
and unique weight loss programs at his site..
http://www.greglandryfitness.com
Thank You Greg Landry!
