When I talk about the aim of every dieter…and that is achieving permanent weight loss…I aim to speak in simple truths, because there is so much garbage information out there that will actually get you sick and unhealthy.
Therefore, I am going to focus on the holistic aspects of weight loss, and show you how to achieve permanent weight loss without pills, potions, powders, fad diets or surgery.
How To Achieve Permanent Weight Loss – “Diet” in Name Only
The reason I put “diet” in quotation marks is because going on a diet is really a misnomer. If you are only going on a diet for a few weeks and can’t maintain the diet then the diet isn’t effective.
Because this is how the typical dieter goes about the “yo-yo” process of losing weight and then putting it right back on.
You make the commitment to lose weight, so you about the [wrong] philosophy of cutting way back on your eating. You cut the calories back…big time!…and start to see some weight loss.
But you can’t maintain this sort of crash diet forever. The result is that you eventually get off the diet and go back to eating “normally”. But when you return to your normal eating habits, your metabolism is lower because you cut back on calories.
The net result of the situation is that you end up putting all the weight back on…and then some!
How do you avoid this? Keep eating the same amount of food you did but start to enact food swaps so that you are eating more nutrient dense yet calorie poor foods. Eliminate the processed and refined foods and adopt more of a whole-foods, plant-based diet. I have tons of ideas in my nutrition section for how you can achieve this.
How To Achieve Permanent Weight Loss – Cardio Only…BIG Mistake
Perhaps the saddest sight you will ever see in the gym is the person on the treadmill…typically a woman in her late 30’s or older…day after day walking on the treadmill, sweating profusely and still not getting the results that she desires. Why is this?
Because she is missing the single biggest factor in how to achieve permanent weight loss…strength training. [Women may rebel at this advice but just give me a minute here to explain]
You see, permanent weight loss…and maintaining it…is all about increasing your metabolism so that you burn more calories WHEN YOU ARE NOT WORKING OUT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Did I emphasize that enough? I sure hope I did.
It is not the calories you burn in the gym that are important…it is the calories you burn when you aren’t in the gym.
And the only way to increase the number of calories that you burn when you aren’t in the gym is through strength training. By working hard to build muscle you still naturally start to burn more calories.
For each extra pound of muscle you put on you will burn an extra 35-50 calories a day. That might not sound like much but it is the equivalent of 6-9 pounds of fat gone from your body each year.
And strength training is the only way for your body to naturally fight sarcopenia, the loss of muscle mass with aging.
Now, for the women who were rebelling at this advice, DON’T PANIC!!!! I understand what your concerns are…
- You don’t want to be ‘big and bulky’
- You don’t want to go to the gym and lift weights next to all the ‘lunks’, guy with veins coming out of their earlobes and screaming with every lift they make.
I hear you…and that is not what I am asking you to do.
What I am talking about is setting yourself up to do strength training at home in two separate ways…
- Bodyweight exercises
- Resistance band exercises
By using these two principles no gym is necessary to get a great strength training workout in. You merely do the exercises at home…with no worries about being judged by others while you are at home [I can here the sighs of relief over the internet right now].
How To Achieve Permanent Weight Loss – Make Sure To Do The Right Strength Training
When I look at people who strength train…99% of them only do upper body exercises. One of the keys to achieving permanent weight loss is to strengthen all of your muscles.
And if you believe what I noted earlier, that the key to achieving permanent weight loss is strength training…and you should…doesn’t it make sense to work the largest muscles in the body?
What are the largest you ask? They are the…
- Glutes [your butt]
- Hamstrings [back of the leg]
- Quadriceps [front of the leg]
Therefore, the best way to achieve permanent weight loss, burn fat and burn more calories daily is incorporating leg exercises into our strength training program.
Ideally, being that about ½ of the muscles in the body are above the waistline and ½ are below, you should spend about ½ of your time working your upper body and the other ½ working your lower body.
So, by adopting right type of diet…one that you can always eat, combined with the right exercise, you can achieve your goal of making your weight loss permanent.