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Top 5 Reasons Why You Might Be Fat

Top 5 Reasons Why You Might Be Fat

Two questions for you: 1.) Are you overweight? 2.) Are you happy about it? If you answered “Yes” to #1 and “No” to #2 then we have good news for you: understanding the reasons why you are fat can help you lose that weight faster.

The National Weight Control Registry (NWCR) tracks over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. People who don’t adopt the following behaviors are more likely to be overweight or obese. Here are the 5 reasons why you might be fat:

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1. You don’t eat breakfast.

According to the NWCR research, 78 percent of people who were successful at losing weight and keeping it off reported regularly eating breakfast every day of the week. Only 4 percent of healthy people never eat breakfast. So here’s the deal: make yourself a healthy breakfast every morning. Choose foods like fresh fruit, smoothies, eggs, coffee (sans cream and sugar), tea, and whole grains.

2. You don’t weigh yourself enough.

75 percent of people who maintain a healthy weight weigh themselves at least once a week. If you’re struggling to get rid of those love handles, then buy a scale and weigh yourself a few times a week. This will help you stick with your health goals and see measurable progress.

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3. You watch too much TV.

Here’s one of the biggest reasons why you might be fat: too many hours in front of the television. 62 of people on the NWCR registry watch less than 10 hours of TV per week. Get up off the couch and get some exercise instead.

4. You don’t exercise enough.

Speaking of exercise, 90 percent of healthy folks exercise an average of 1 hour per day. Don’t think you have time for exercise? These tips will make you think otherwise.

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5. You don’t eat healthy enough.

This one should be obvious. The biggest reason why most people are fat is because of what they eat. Good healthy habits start with a good diet. Eat more whole, natural, unprocessed foods like these:

  • Fruits and veggies
  • Nuts and seeds
  • Lean meats and eggs from pasture-raised animals
  • Healthy fats from olive oil, coconut oil, and dark chocolate
  • Whole grains

HOW TO LOSE WEIGHT?

Losing weight is tough. For most people, it requires a change in diet, a change in exercise habits, and a change in attitude. Here’s how you can accomplish all three:

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1. Set healthy goals.

If you’re overweight and want to change that, the first step is deciding what your target weight is. Write down your goal and set a date that you want to accomplish that goal by.

2. Start small.

Making major behavior modifications isn’t something that happens overnight. So start with 1-2 things per week and work up from there. Commit to eating 5 servings of vegetables a day and exercising 2 days a week for the first week, then add a little more each week.

3. Track what you eat and how much you exercise.

Now it’s time to start working toward that goal. The best way to stick with your diet and exercise regimen is to track it. There are plenty of websites and apps that allow you to do this. Or you can do it the old fashioned way and keep a written food and exercise journal. Find what works for you and write down what you’ve accomplished every day.

4. Evaluate and adjust.

Every month you should take a look at your goal and see what type of progress you’ve made toward accomplishing it. If you’re not where you want to be, make minor adjustments. Try doing different exercises or cutting back on certain types of foods that you may be eating too much of. Losing weight and keeping it off is a highly personal thing. Find what works for you and stick with it.

More by this author

Scott Christ

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

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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