Advertising
Advertising

7 Harsh Truths About Weight Loss Nobody Wants to Hear

7 Harsh Truths About Weight Loss Nobody Wants to Hear

The National Weight Control Registry (NWCR) is the largest database in the world that tracks people who have lost weight and managed to keep it off. They have tracked over 10,000 people and the average person has lost 66 pounds and kept it off for five and a half years.

The NWCR, along with the latest and greatest research studies, reveal many truths about what it takes to lose weight and keep it off.

Here are 7 of them, and you may find some of them quite harsh (but don’t worry, because there’s a silver lining at the end).

Losing weight is painstakingly difficult.

Everyone wants a quick fix these days. But when it comes to weight loss, there’s no such thing. We’re inundated with companies that peddle pills and potions that promise to help us “Torch fat fast!”

Don’t be naive though.

Losing weight takes good old fashioned hard work. Period. There are no shortcuts.

Advertising

Diets don’t work for most people.

50 million people in the United States will go on a diet this year.

Guess how many of them will fail to keep the weight off?

40 million.

You read that correctly–a full 80 percent of people fail on diets, according to research from the National Weight Control Registry.

So what’s the solution?

I call it the “real food diet.” Eat more whole, unprocessed foods that come from nature. And stop using the word “diet”. Losing weight requires a lifestyle change, and this means morphing your bad eating habits into good ones permanently.

Advertising

Your body’s biological response makes losing weight even more difficult for you.

When you lose a lot of weight at once, your body go into self-preservation mode, something it has been biologically programmed to do over years of evolution.

For example, let’s say you recently lost 80 pounds on Jenny Craig over the course of 6 months. Your body will respond to this rapid weight loss by burning 20 to 25 percent fewer calories during exercise and everyday activities compared to someone who weighs the same as you who didn’t lose weight.

This puts overweight and obese people at a huge disadvantage when trying to maintain weight loss.

So how can you overcome this? By making small, gradual changes that allow your body the time it needs to adjust. More on that to come.

The scale is your ally, not your enemy.

Plenty of health experts will tell you to “forget about the scale” and focus on healthy behaviors instead. While I understand the reasons behind this approach, research shows that 75 percent of people who lose weight and keep it off weigh themselves at least once a week and over 33 percent of these weight loss success stories weigh themselves every day. Just some food for thought.

Your mind works against you too.

If you’re overweight or obese, there’s a good chance there is a deep emotional or stressful trigger that drives a lot of your unhealthy behaviors. Many obese people suffer from depression and self esteem issues, or were abused at some point in their past.

Advertising

This can lead to deep emotional scars and a head full of negative thoughts about yourself. This is problematic when you want to lose weight. In fact, research proves you’re more likely to stick with a behavior change like weight loss when it’s rooted in positive thinking.

Working with an experienced health care provider can help you turn these mental roadblocks into motivation to lose weight and keep it off.

You make excuses for the reasons you gained weight in the first place.

Listen, I know certain people have thyroid conditions … or genetics working against them … or a traumatic childhood experience that leads to major self esteem issues. But here’s the deal: the main reason you gain a lot of weight is because you ate too much and didn’t exercise enough.

Don’t make excuses. Don’t dwell on the circumstances that were beyond your control.

If you want to lose weight and keep it off, accept responsibility for your actions, and think about what you will do different starting now.

You will need to drastically change your habits to maintain weight loss in the long run.

Research from the National Weight Control Registry shows that these are the habits that are common among people who have lost large amounts of weight and kept it off:

Advertising

  • 78 percent of people eat breakfast every day.
  • 62 percent of people watch less than 10 hours of TV per week.
  • 90 percent of people exercise, on average, about 1 hour per day.

If there’s one thing I want you to take away from this article it’s this: your habits will largely determine your long-term weight loss success.

And to form a habit, I recommend this simple approach:

  1. Pick one specific habit you want to change. For example, “stop drinking soda.”
  2. Start with just one tiny step. Order a small soda instead of a medium or replace one soda with a water this week. That’s it.
  3. Focus on the journey. Commit to the process, not the goal. Take small, daily steps and you will transform any bad habit.
  4. Track your progress. Write down the steps you take every day. It’ll take you 30 seconds. The rewards will be worth it.

Losing weight is a marathon, not a sprint. So take it slow. Focus on one habit at a time. And above all, believe in yourself and your ability to take control of your health and your future.

Because the real truth about weight loss is this: whether you think you will or you think you won’t, you’re probably right.

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

17 Things Emotionally Strong People Don’t Do 10 Things To Do When You Are Feeling Down 10 Things a Happy Person Does Differently 7 Powerful Questions To Find Out What You Want To Do With Your Life 10 Simple Ways To Stop Overthinking

Trending in Health

1 15 Simple Ways to Boost Your Emotional Health 2 How to Relieve Stress: 9 Quick Relaxation Techniques 3 5 Simple Ways to Relieve Stress Effectively 4 15 Brain Foods That Will Super Boost Your Brain Power 5 10 Comics About Periods That Only Women Would Understand

Read Next

Advertising
Advertising
Advertising

Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

Advertising

This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

Advertising

How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

Advertising

Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

Advertising

5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

More to Help You Feel Relaxed

Featured photo credit: Radu Florin via unsplash.com

Read Next