Advertising
Advertising

Stop Waiting to Lose Weight: Five Ways to Start Today

Stop Waiting to Lose Weight: Five Ways to Start Today

Waiting to lose weight? You never will, unless you start today.

You’ve wanted to drop those 15 pounds (or five, or 50) for longer than you remember. But every time you start a new diet you lose a few pounds and then those old habits rear their heads again. Before you know it, you’ve gained it all back and then some. Here are five secrets to successful weight loss that will help you keep it off. (N.B., Of course, see your doctor before starting any diet or exercise plan. Make sure your body is ready for these changes. Don’t substitute this advice for that of a physician’s counsel.)

1. Do the Math

Your body is an amazingly designed, highly efficient, energy-processing machine. It’s a medical fact that if you give your body the right kinds of fuel in the right amounts, you’ll lose weight. Quit trying to starve yourself and learn to eat properly by being a math nerd.

Advertising

Start by understanding one fact: if you take in fewer calories than you burn, your perfectly designed energy-processing machine of a body will do its job. Find out how many calories per day your body needs to maintain itself at your current weight and you’ll understand what it takes to start shaving off those extra pounds.

Use a free online tool like this one from the Calorie Control Council and get the data you need to use math to melt it off.

2. Step It Up

You don’t have to be a triathlete to get in better shape. Here are a few ways to start moving more. Before you know it, you’ll be healthier and feel better, and the positive feedback in the mirror will keep you going.

Advertising

  • Park farther away. Even 50 extra feet from your workplace or the grocery store when you run your errands turns into 100 extra feet you walked on the round trip. Over the course of a year, all those extra steps will turn into lots of calories burned off your body, just by that one simple change. Think of your goal, not grabbing that convenient close spot, and you’ll see the results. Here’s a great article from the American Heart Association for more information.
  • Take the stairs. Climbing a few flights of stairs can burn off excess calories, melt fat, and does a lot for your muscle tone and heart health. Here’s one stair-climbing success story. 
  • Watch your step(s). Get a pedometer to keep up with how many steps you take every day. You’ll soon start seeing it as a goal and try to take a few more than you did yesterday. Every step burns calories off the old waistline. Here are more stats about taking more steps.

3. Use Food for Fuel, Not as Medicine

Sometimes we eat to comfort us when we’re feeling bad. The problem is, emotional eating doesn’t do anything to help our emotional issues; it just makes us feel worse the next day. Examining why you eat when you’re sad or stressed and admitting to yourself that it’s an issue is the first step.

Here’s a great article about how to examine why we eat at certain times, and what to do instead.

4. Understand What You’re Eating and What Your Body Does with It

Knowing how different foods are handled by your body’s energy machine will help you make better choices. Most people cannot sustain a radical diet for very long, and the result of many extreme weight-loss strategies (no-carb, all protein diets, etc.) is that people tend to rebound and gain more weight. Knowing what your body does with the fuel you give it will help you make better choices and lead to lasting success.

Advertising

Here is a primer from the CDC to get you started.

5. Win Today

You don’t have to focus on the 15 or 50 pounds you need to lose. If you’re focused on the big number, you’ll be discouraged every time you step on the scale. But if you simply learn to win today, every day, you’ll hit your targets and feel successful. Take in less than you burn, one day at a time, and your body will do the rest.

A good example is the 500 calorie plan. It’s pure fact that if you can reduce your caloric intake by 500 calories a day, you’ll lose one pound per week. It’s very easy to cut 500 calories in one day if you plan your food intake strategically. Think about the simple things, like substituting water for soft drinks. A typical soft drink or fruit juice has 120 or more calories per serving, so if you make three or four of those choices a day, you’ll hit your 500 calorie target without much trouble.

Advertising

 

Keeping it up, and making a conscious choice to win the Battle of Today, every day, will produce the leaner, healthier version of yourself you’ve always known was hiding under all those extra pounds.

Remember: You can’t lose weight tomorrow. Stop waiting and start weighing less, starting today.

Featured photo credit: mrd00dman via Compfightcc via flickr.com

More by this author

Use These 5 Secrets to Help Your Jeans Fit Using Weight Loss Science Overweight Stop Waiting to Lose Weight: Five Ways to Start Today Hunting for Happiness? Five Ways to Change Your Mind and Be Happier.

Trending in Health

1 How to Manage Anxiety: Sound Advice from a Mental Health Expert 2 How to Start Eating Healthy No Matter How Old You Are 3 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 Why Am I Not Losing Weight? 7 Reasons Revealed

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next