So, a very good friend who has been struggling with their weight for a very long time has been talking with me over my time losing weight. The chats were often a restatement of what I say here on this blog, how to get started, what to expect, how to find success in losing weight. I balk at the idea of weight loss being difficult or that somehow I am extraordinary in my loss because the methods that I used were easy to adopt, easy to maintain, and the outcomes were relatively quick and painless. For those of you who would love to have the conversation of how I lost almost 100 pounds in under a year without a strong effort, this post is for you.
In order to lose weight, there are some misconceptions that I do not agree with. I find it easier to pursue weight loss and a new nutritional lifestyle if you disbelieve the following ideas and pursue alternatives as described:
1. Weight loss requires exercise.
You do not need to exercise to lose weight. Repeat. Exercise will make you feel better, look better, and increase the speed of weight loss, but it is by no means necessary. Every human burns some amount of calories just by their normal function, commonly called your BMR, or basal metabolic rate. Mine is around 2000 calories, because I am a 39-year-old, 6′ 2″ male of about 200 pounds. As long as I eat less than 2000 calories in a day, I will not gain weight. If I eat less than that in a day, I will lose at some rate. If I exercise and stay below my BMR, I will lose weight quicker, feel better, and look better, with more energy, stamina, and self-confidence. But it is by no means necessary.
2. I can only lose weight if I do not eat carbohydrates or if I do not eat fat.
It is the type of food that I eat that is making me overweight. Everyone needs carbohydrates, fat, and protein. There are better choices of carbohydrates, such as whole grains, and worse sources of carbohydrates, such as powdered donuts. I eat both, and have eaten both throughout my weight loss. There are better sources of fat, such as olive oil, and worse choices of fat, such as butter. I eat both, and have eaten both throughout my weight loss. I am mostly vegetarian, and get 15% of my calories every day in the form of vegetable proteins. It is not the type of food that you eat that makes you overweight, it is the excess number of calories that your body does not burn that makes you overweight. If you are burning 2000 calories a day, and you eat 1800 calories in donuts every day, you will be very sick, but you will lose weight. If you choose instead to eat about 1000 calories in nutrient rich carbohydrates, 400 calories in protein, and 300 calories in unsaturated fat, you will lose weight and feel good.
3. Losing weight will allow me to eat the food that I want again.
If you are losing weight so that you can have bread and cheesesteaks again, or if you are avoiding pizza until you get to your first goal weight, in my opinion, you are doing it wrong, and setting yourself up for future failure. If you want a cheesesteak, have one. Count the calories for it (kaiser roll, 200 cals, minute steak 110 cals, 3 fresh mozzarella ciliegine balls, 60 cals) and mind your calories for the rest of the day, staying below your calorie stopping point.
4. I’ll just watch what I eat, the counting thing is unnecessary.
In my opinion, using scales, calories and other measurements are a way of assuring yourself that progress is being made, and that you are staying within your limits. Guessing at the calories of something in front of you, then not putting it in the caloric perspective of the rest of your day, is how we gain weight. We live in a society that gives you single meals with your entire day’s worth of calories in just a few bites. If you want to eat one meal a day, then do it, but by all means, know that you are doing it.
5. I just want to look better, I don’t need to look at the scale to do that.
Weigh yourself every day. Be aware of everything you can know about your body. Measure your arms and neck and waist and write them down, or get them into a database, like MyFitnessPal. Track your wins and losses. Ignore your mirror because it will lie to you. It will tell you that you are ugly and fat and that you are not worth improving. It will not remind you that your calorie counting and other methods are obviously improving you. That’s what your scale is for.
If you have questions, I have answers. Comment, or email me at lemasney@gmail.com
