5 Simple Ways to Lose Weight and Keep It Off
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It seems it’s easier to become a billionaire than to keep excess weight off permanently. Witness Oprah Winfrey, Donald Trump, and Warren Buffett. Rich or poor, young or old, almost everyone struggles with it.
It seems to be a losing battle, but it doesn’t have to be. These five foolproof weight loss methods are only simple in their explanations. The execution of the plans are, as all things worth achieving, not so easy.
Still, there are surefire ways to take it off and keep it off, each with their own sets of pros and cons. Take a look at these five methods, and decide for yourself if any of them are right for you.
FIVE SIMPLE FOOLPROOF WEIGHT LOSS METHODS
First, I have to stress again that “simple” does not mean “easy.” These methods are simple because they are easy to learn how to do them. But, they are difficult for most people to actually do successfully. Personally, these are the easiest methods for me to use to keep my weight down. But weight loss is never easy.
Second, I have to stress that these methods are “foolproof” only if you actually follow them. As soon as you stop, of course, you will start gaining weight again.
- 1. Fasting
Pros: The ultimate diet. No counting calories. No special food preparation until after the fast, then a few, simple instructions. No exercise required. No cost. After the second or third day, no feelings of hunger. Bonus: Can cure many health problems.
Cons: Must not be pregnant, a baby, or have a medical condition that prohibits fasting. Requires a lot of will power especially around others when they are eating.
I don’t mean juice fasting, fruit fasting, or any other type of “fasting” besides water and perhaps a little herbal tea, if desired. Fasting means no smoking, no alcohol, no drugs, and food. No calories whatsoever. Fasting is a centuries-old medical treatment for a plethora of health problems throughout Europe and the Far East. It’s used to successfully treat many conditions that western medicine often can’t, such as diabetes, arthritis, and other types of chronic pain. Of course, it’s not recommended for pregnant women, babies, or people with some medical conditions. Consult your doctor to be sure fasting is safe for you.
Most people can fast for 7 to 14 days without any danger to their health. Don’t engage in heavy exercise during the fast. But, daily walking is fine. Most people also experience mild irritation in their stomach or abdomen for the first few days and mistake this for hunger. But, it isn’t hunger. And, it usually disappears after 2 or 3 days. When your body is really hungry again, in about 7 to 14 days, it will hit you like a ton of bricks. You will want food immediately.
During the fast, some people feel lightheaded or a little dizzy when rising too quickly from a sitting or lying down position or flu-like achiness throughout their body. They also feel alternately weak and strong and often need very few hours of sleep per night. These are normal side effects from all the toxins previously trapped in the fat stored in our bodies finally being released into our bloodstream and out of our bodies through our urine and waste products.
When your natural hunger does finally return, take care to follow the most important step of fasting: DO NOT PIG OUT! Ease yourself out of the fast slowly with only a few bites of fresh fruit or steamed vegetables. Your newly cleansed body cannot handle any more than that for each meal for days. Gradually add more food, a little at a time, sticking to the fresh fruit or steamed vegetables diet, until you have done this for as many days as you have fasted.
While fasting, you will lose 1 to 2 lbs. per day. And, if you don’t overeat after the fast, you will keep most of that weight off permanently. You can repeat this fast at least once a year. Check with your doctor if you want to do it more frequently.
- 2. Walking Two Hours a Day
Pros: No cost. Anyone can do it anytime, anywhere. Bonus: Lots of fresh air.
Cons: Need to set aside two hours a day. In bad weather, must do the equivalent of light cardio at home using workout videos or get on a treadmill.
Walking is the best exercise there is. No strain on joints or muscles. Strengthens entire back and abdomen, upper extremities, and lower extremities. Improves posture and increases circulation. And, all you need are a good pair of comfortable running shoes (New Balance) and socks (Adidas) that don’t make your feet sweat. If your feet sweat, you will get blisters. You will see great results after just one week. Not only will you lose up to five pounds per week, you will feel stronger, more centered, more focused, and more relaxed. You will also sleep better at night.
- 3. Food Diary with 1,200 - 2,100 Calories Per Day
Pros: Very low cost (just need a small notebook to take with you everywhere). Does not limit types of food per se, just total daily calories. No exercise.
Cons: Must learn calories count for a lot of foods. Then must keep daily record of everything you eat and, if you overeat, when and why.
Take your current weight in pounds and multiply it by 15. That is the number of total calories you need to consume daily to keep your current weight. If you eat more than that, you will gain weight. If you eat less than that, you will lose weight. Simple, right? Now, take your desired weight and multiply that by 15. That is the number of calories you need to eat per day to maintain your target weight after you achieve it. To achieve that weight, start eating that target number of calories now.
For example, If your current weight is 150 lbs., you need 2,250 calories per day to stay at that weight because 150 x 15 = 2,250. If you want to get to 120 lbs., you need to limit your total daily calories to 1,800 (120 x 15 = 1,800). If you want to get there faster, most adults can take it down to 1,200. Check with your doctor.
Calorie counts are free on the internet. You might need to buy a kitchen scale if you don’t have one to measure your food. You might also refer to a paperback calorie counter to carry it around with you. After a few months, you will have memorized the calories counts of your favorite foods and can use your own food diary to refresh your memory on other items.
Just as important as keeping track of what you eat, how much, and when, is why you eat. Here is what you’re trying to learn:
(a) What is the caloric count of the foods you eat? Most people have no idea how many calories they eat. If you weigh 150 lbs., then you are eating around 2,250 calories per day. How much food is that? One 16 oz. bottle of Coca-Cola is 200 calories. Remember the famous 7-Eleven 32 ouncers? That’s 400 calories. I used to guzzle one or two of those a day during college finals. No wonder I gained weight!
(b) What are your junk food triggers? Under what circumstances do you overeat? For most people, the answer is stress. Well, we can’t avoid stress. But, we can stop our bad habit of eating in response to it. Eating when you’re stressed is very bad for the digestion. It obviously doesn’t solve the original problem. And, it creates other serious problems (excess weight, lack of self esteem, bad health). When I was stressed, I used to eat until I put myself into a food “coma.” Sure, it killed the anxiety for a while. But, I always came out of it hating myself and feeling guilty and weak for losing control of my eating, yet again.
Instead of eating to numb the bad feelings, try to work through them. Ask yourself, “What am I really worried or upset about? What am I really ‘hungry’ for?” Write about it in your food diary. If you want a little free outside help to get started with this process, consider method number four below.
- 4. Overeaters Anonymous
Pros: No cost. Frequent, convenient meetings. Can pick the group or groups that work best for you. Can participate as much or as little as you want.
Cons: Need to find the group that makes you feel safe and comfortable. The 12 Steps are not for everyone, but the stories people share can be very encouraging.
Support groups are only as good as the members in them. Try a few to find one you like best. The members are not professional counselors. They are merely people like you and me trying their best to understand and deal with complex and abnormal relationships with food. Not everyone who goes to these meetings are obese, bulimic, or anorexic. I, for one, have never been more than 30 lbs. overweight, and I’ve never been bulimic or anorexic.
I used to joke that I wished I was a little bit anorexic until I learned someone close to me was bulimic. Eating disorders are no joke. I went with her to an Overeaters Anonymous (”OA”) meeting and was pleasantly surprised that every shape and size was represented in the group. The people were friendly and supportive. There was no pressure to do anything I didn’t want to do. I introduced myself by first name only. People volunteered their stories if they wanted to share. Most people just listened and gave encouragement with nods and smiles. It was very nurturing. That single meeting was all I needed. I still remember it fondly. I worked through some of the 12 Steps on my own and learned a lot about myself in the process.
- 5. Professional Counseling
Pros: A good therapist is a godsend—and worth every penny.
Cons: Can be expensive. Also, some truly bad therapists out there.
I can’t emphasize enough the benefit of a good therapist. I also can’t emphasize enough how harmful a bad therapist can be. Be sure to find one you feel is actually helping you progress. Though full-priced therapists are usually expensive ($200 - $300 an hour), you can start like I did with graduate students who are not yet licensed. They are supervised by licensed professionals and they can usually offer a sliding scale fee for those with demonstrated needs, like other students or people with lower incomes. Call around to local universities and clinics.
I have found that, for me, personally, I could not effectively deal with food and body image issues without delving into deeper issues with my family, starting from my early childhood. After I dealt with these issues in therapy, I can’t say I was completely cured from food obsessions or body image issues. But, I am happier with myself and confident about my future. And, so, I rarely overeat in response to stress. I no longer think about food 24/7 (except while fasting). And, finally, I have a more realistic body image.
CONCLUSION
Who knows? Maybe someday I’ll regain all the weight I’ve worked so hard to take off and keep off. But, if I do, I’ll just take it all off again. As the 12 Step Programs teach, “one day at a time.” If Oprah keeps falling off the diet and exercise wagon but keeps getting right back on it, so can I. These five methods are what worked for me. If you have methods that worked for you that you’d like to share, please leave a comment below. Be awesome! Be your own greatest hero!
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July 7th, 2008 at 8:42 pm
While walking two hours a day would be fabulous for most, finding that time is trying to find the lost city of Atlantis. Most experts say that even 30 minutes 4-5 times a week is enough to increase energy, lose weight, etc. And about fasting, some experts say that it is not all that it is cracked up to be. Madelyn Fernstrom, PhD, CNS says that a substantial part of the weight lost is fluids, and will be gained back again relatively quickly. I am interested as to what percentage of the weight you lose stays off. That’s the hardest part for most is staying discipline. Let me know how its going.
July 7th, 2008 at 11:51 pm
Hi Tage! Thanks for your comment! Very true on both counts: 2 hours a day is a lot of time; and, most of the weight loss from a fast is water weight and regained quickly afterwards. But, not all of it! You can check my daily progress by following my fasting log. So far, so good! I’ll also update how I’m doing a month later!