How I Beat Morbid Obesity
In the words of my trainer, “Just f*#@ing DO IT, NICKY!”
The real secret to healthy, natural weight loss, as many of you many not want to hear, is good old fashioned hard work and perseverance. And, may I remind you, before you go biting off my head, that nothing truly worth having in life comes to you without working hard for it.
You must have PATIENCE, grasshopper. PATIENCE.
Rome was not built in a day, and neither will be your ideal, healthy self. Small steps, small victories. The goal is to make new eating and activity habits become second nature, which will keep us healthy for the rest of our lives.
The formula for healthy weight loss is 90% your daily caloric intake and 10% exercise. This may sound quite backwards to some, but think of it this way: you could spend 3 hours at the gym, sweating away, but if you go home and eat ice cream, pizza, and chips…you are completely nullifying all that hard work you just did. Our goal is to be putting less calories in than we are putting out. THAT equals effective weight loss.
When I started my weight loss journey, I started out eating around 1,900 to 2,000 calories a day. Lean protein, low carb, low sodium. Also, I like to practice what I call “eating fresh”. This means no frozen meals, no processed foods, no soda or artificially flavored beverages, etc.
Also, when it comes to trying new and healthy foods, specifically fruits and veggies, my main philosophy is “DON’T DENY IT BEFORE YOU TRY IT!” You need to expand your horizons a little, or you’re going to fall into a rut. And we don’t want that happening.
The issue with many is that our metabolisms have halted to the speed of a kiddie ride at the county fair…AKA…quite slow. When our body takes longer to burn up the food in our stomach, our body has more excess material on its hands which leads to more retention of those foods…AKA fat. We want to be eating in such a way that we are helping our metabolism gain momentum again. How do we do this? We eat to lose. Every 2 and a half to 3 hours, eat something. Not a full meal, about 300 to 350 calories. Even if you aren’t hungry. By constantly throughout the day giving our stomach something to burn off, we are keeping our metabolism constantly active, essentially “giving it a workout”. And just like how when you work out you get faster and stronger, your metabolism, by constantly being active, will get faster and stronger. Vroom, vroom!!!
Exercise wise, especially if you are obese, DO NOT go from zero to 60 in 3.5. This will hurt you more than it will help you. What you should be doing instead is just getting more comfortable with moving on a regular basis. Go for walks. Use the treadmill, elliptical, or stationary bike. Join a local gym. Ask for help, or get a trainer like I did. Work your way up to more and more intense activities. Try a kettlebell workout, spinning or running. I personally LOVE spin class. Find something that keeps you engaged! Exercise should be FUN!
Finally, YOU NEED TO MAKE A FOOD LOG. YOU ABSOLUTELY, 100% NEED TO WRITE EVERYTHING DOWN THAT YOU ARE PUTTING INTO YOUR MOUTH!!! It may seem annoying and monotonous at first, but writing what you are eating down forces you to ACTIVELY analyze your food choices. If you know you only have so many calories per day to eat, and every time you eat something that number is going down, it makes you think twice when you have the choice between a 250 calorie candy bar and a 120 calorie apple.
And, as you go along, you will slowly find your groove and which foods you prefer. Plus you will get the knack of getting the best possible bang for your caloric buck. For example, you could have that candy bar for 250 calories or you could have a 3oz serving of chicken breast, a serving of grapes, and a serving of spinach or some other green veggie for that same 250 calories. Which one do you think will keep you feeling full and satisfied longer?
So to sum up, the goal is to change the way we look at food in this hustle and bustle, go-go-GO world we live in. We cannot expect results overnight, but when you add all those little victories up into one big sum, we can achieve powerful results.
It takes hard work to be PHAT, but once you are PHAT, you realize all that hard work was definitely worth it.
**Have a question, comment or concern about anything I shared here? Or did I not answer one of the questions that’s on your mind in this section? Feel free to leave me a question (click on Ask Me Anything) or find my contact information in the next section**