Pop culture is full of nonsense when it comes to losing weight. There’s even a bunch of wacky theories out there which claim to be scientifically supported.
We’ve said it before and we’ll say it again – “Crash diets don’t work!!”
Sure, you will have some initial success, but you you’ll be back to square 1 before you know it.
The reason is because these fad diets simply aren’t sustainable. They are usually just too impossible to maintain. Some of these diets are dangerous to your health.
Then there’s all those exercise gurus that have a bunch of gut wrenching, time consuming formats that say this is the way to lose weight.
Hey, I’m all for exercise because exercise will:
• Turn fat into muscle
• Improve your metabolism
• Boost your energy levels
• Improve your cardiovascular system
But, exercise is actually a secondary approach and is not the key to losing weight. And, many people simply don’t have the time.
In their article, “The 6 Weight Loss Tips That Science Actually Knows Work”, the author points out that”
…in fact it’s much more efficient to cut calories, says Samuel Klein, MD at Washington University’s School of Medicine. “Decreasing food intake is much more effective than increasing physical activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can run in the park for 3 miles or not eat 2 ounces of potato chips.” It’s as simple as that.
There’s a better approach to losing weight.
So, let’s take a step back and consider what science actually knows about losing weight. Let’s take a look at the 3 most important secrets to losing weight.
The 3 Most Important Secrets to Losing Weight
Let me say at the outset that many of you are going to say “We’ll – that’s obvious.”
Some of you might even roll your eyes in exasperation.
But here’s the thing – You aren’t going to lose weight and keep it off if don’t follow these 3 most important secrets to losing weight. And the reason why most of you are overweight is because you…
… SIMPLY DON’T DO IT!
Are you ready to learn the smart way to shed those pounds?
SECRET 1 – SMALLER POTIONS
Italians love pasta and the French love those rich sauces. But most Europeans weigh less and are generally healthier than your average American.
Why is that?
When an American goes into a one of those brand name food chains, you get a plate piled high with food. And since you paid for it – you’re going to eat it. All of it!
Americans love “bang for their buck” and this especially applies to eating out.
I use to do that but not anymore. When I go out, I eat half of what they serve and am not the least bit shamed to ask for a doggy bag. Simply by doing this, I’m still full, but not stuffed.
Fewer calories mean less accumulated weight.
This is the secret why Europeans are healthier – the portions they serve in their restaurants are a lot smaller than what Americans eat.
And, we often eat until we are stuffed – then we order dessert!!
We’re overweight because we eat too much and also too much of the wrong stuff.
As soon as you feel satisfied and are no longer hungry – STOP EATING!
When you eat at home you should apply the same approach. Simply reduce the size of your portions. Skip the gravy and the dessert. If you need a snack later, eat some fruit instead of a bag of processed salty potato chips or other junk food.
SECRET 2 – COUNT YOUR CALORIES
CALORIES! CALORIES! CALORIES!
The folks at Authority Nutrition point out that:
An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
It varies based on your age, gender, current weight and activity level, but they have a calculator that you can use adapt to your particular situation. It will give you a guideline and show you where to start on what you need to do to manage your caloric intake.
And, if you focus your food content and consume 30% of your daily food consumption as protein, most of you will consume an average of 441 fewer calories per day.
Consuming proteins has another advantage. This is because it also reduces food cravings by as much as 50%.
Writing it down is also one of Living Phit’s “10 Paradoxical Commandments to Losing Weight”
We suggest you start with a diary or food journal. Write down everything you eat and drink and use a calorie counter to count all the calories you intake.
Then, compare the calories that you intake to what the total of calories you should aim for from the “Authority Nutrition Calculator”
Don’t slash your calories too fast. Aim for small changes and just keep making smaller changes each week. Trying too much too quickly will likely have the same effect as a crash diet – it won’t work.
Let your body adjust to these changes on a gradual basis.
Smaller portions – counting calories – Hey! Guess what? You’re already on your way of mastering the 3 most important secrets to losing weight.
Here’s our third and final of the 3 most important secrets to losing weight.
Secret 3. Sleep!
I know a few of you just sighed and shook your heads. Keep reading because we’re talking science here.
SLEEP CONTROLS YOUR DIET!
In “Why Sleep is the No-1-Most Important thing For a Better Body” article, they note that:
According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence
Researchers compared groups of 2 similar people who had the same body mass. They found for people who slept at least 7 hours or more, that half of the weight they lost was from fat. Those who didn’t sleep properly, the amount of fat they lost was “cut in half”
Sleep deprived people also felt hungrier and also tended to eat snack more with a special emphasis on junk food.
LACK OF REST MAKES YOU CRAVE FOOD
When your body has adequate rest, half of the weight of the weight you lose will be from fat. However when you cut back on your sleep, the fat you will lose will be cut in half. You will also feel significantly hungrier.
The science of this is fairly basic. Hormones control your fat cells. When you sleep well, these hormones remove fatty acids and lips. They are removed from your blood stream and storage is prevented.
When you are sleep deprived, these hormones become disrupted. Fatty acids in lipids aren’t properly removed and begin storing in the wrong places.
It’s just a simple scientific fact that those who don’t sleep enough are more prone to becoming more obese than those who get enough sleep.
So, now you know the 3 most important secrets to losing weight:
• Smaller Portion
• Counting Calories
It really is that easy, but it’s up to you to follow through.
We also have 1 final bonus tip that we strongly believe in here at Living Phit. The body is a sensitive machine and needs to have the right pH levels to remain healthy.
Many foods we eat are high in acidity. When the pH levels of the body becomes too acidic, you are more prone to diseases. And, research has shown that that many diseases we suffer from can be reduced or even eliminated simply by maintaining a healthy pH level.
We strongly recommend that you read “Body pH 101 Into to Acidosis” to learn how acidic foods contribute to multiple diseases.
We highly recommend that you consider learning more about “Alkalete by Yoli” so click on the link to learn more.
Follow the 3 most important secrets to losing weight and…
JUST DO IT! START TODAY!