50 Weight Loss Tips. Part IV

31. Counteract the “Rainy Day” principle.

If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them - and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”

32. Don’t overdo it.

If you change something in your lifestyle, you’re probably going to see results - but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much.

Give your body time to adjust - don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat - not for those who are training for a triathlon.

33. Patterns are good.

Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 - 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening - don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.

34. Sleep it off.

To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”

35. Remember that the fork is not a shovel.

I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did.

Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full - ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.

36. Become your own snack fairy.

It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.

37. Love the oil companies.

Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil - it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though - your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.

38. Fat is where it’s at.

If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it - equally.

39. Bring balance to the force.

If you eat the same foods over and over again, you’re going to get bored - unless they’re foods you really, really like. Feel free to change it up - keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.

40. Know your daily calorie limit.

When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates - and adjust my schedule and ration my remaining calories accordingly.

In this sense, you’re given extreme freedom - so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!

Source: http://chris.pirillo.com/2006/06/05/50-weight-loss-tips/

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