Most all people with weight problems desire to lose weight permanently. The problem is, a large percentage of these people either do not know how to lose weight. Or, they are simply not willing to truly do everything it takes to lose their excess body fat. There is no secret as to how to lose weight permanently, yet with all the fads and gimmicks which are readily available, you would think there was.
If you want to know how to lose weight permanently and effectively, you must take time to learn about nutrition and human biology. Permanent and effective weight loss comes from knowledge instead of pills, drinks and fad diets. When you try fad diets, gimmicks and weight loss supplements, you are only setting yourself up for failure. You have to be willing to do everything it requires in order to have permanent weight loss without resorting to fads, gimmicks and supplements.
Weight Loss and Human Biology
Unless you have specific medical conditions, or are on certain medications, you can lose weight. If you do have a specific medical condition, or are on a medication that increases weight, most often your weight can still be somewhat controlled if you do not just give in and give up to your weight gain.
Your weight is influenced by a combination of genes and environment. Even so, your weight depends on the number of calories you consume, how many of those calories you store, and how many you burn up. No matter what you think or feel, that is a basic truth in life. If you are over weight, you are eating more calories than your body burns in a day. It is true that your genes can, and do play a role in your metabolism. However, the larger factor is your behavior when it comes to what types of foods you choose to eat.
You might, and probably do have a genetic predisposition to be heavy (I actually do). However, it’s not so great that you can’t overcome it with some effort. To lose weight permanently, you have to be willing to create a new lifestyle that focuses on weight management. People with a genetic predisposition to be overweight have a good chance of losing weight on their own by eating fewer calories and by getting more exercise. Are you willing to do that is the question.
If you have a genetic predisposition to being overweight, think about the welfare of your children’s health and well being.
Childhood habits often stick with people for the rest of their lives. Kids who drink sugary sodas and eat high-calorie, processed foods develop a taste for these products and continue eating them as adults, which tends to promote weight gain. Likewise, kids who watch television and play video games instead of being active may be programming themselves for a sedentary future. Are you willing to be proactive in your child’s life when it comes to food and physical exercise?
The food factor as one of the causes of obesity
According to the Centers for Disease Control and Prevention (CDC), Americans are eating more calories on average than they did in the 1970s. Between 1971 and 2000, the average man added 168 calories to his daily fare, while the average woman added 335 calories a day. What’s driving this trend? Experts say it’s a combination of increased availability, bigger portions, and more high-calorie foods.
Practically everywhere we go — shopping centers, sports stadiums, movie theaters — food is readily available. You can buy snacks or meals at roadside rest stops, 24-hour convenience stores, even gyms and health clubs. Americans are spending far more on foods eaten out of the home: In 1970, we spent 27% of our food budget on away-from-home food; by 2006, that percentage had risen to 46%.
In the 1950s, fast-food restaurants offered one portion size. Today, portion sizes have ballooned, a trend that has spilled over into many other foods, from cookies and popcorn to sandwiches and steaks. A typical serving of French fries from McDonald’s contains three times more calories than when the franchise began. A single “super-sized” meal may contain 1,500–2,000 calories — all the calories that most people need for an entire day. And research shows that people will often eat what’s in front of them, even if they’re already full. Not surprisingly, we’re also eating more high-calorie foods (especially salty snacks, soft drinks, and pizza), which are much more readily available than lower-calorie choices like salads and whole fruits. Fat isn’t necessarily the problem; in fact, research shows that the fat content of our diet has actually gone down since the early 1980s. But many low-fat foods are very high in calories because they contain large amounts of sugar to improve their taste and palatability. In fact, many low-fat foods are actually higher in calories than foods that are not low fat. (1)
There are no secrets to lose weight permanently, you have to create a new lifestyle that revolves around eating healthy.
The Secret of How to Lose Weight Permanently
Fad diets are not going to result in permanent weight loss. Diet supplements won’t either, no matter their bold promises and fancy packaging. The secret to permanent weight loss begins with a permanent change to your diet. That permanent change will require a switch to whole foods, and for you to stop eating foods with added sugars. You will also need to greatly reduce your intake of processed foods. And when you do eat them, only consume what has zero added sugars and minimal ingredients.
Many people experience compulsive cravings towards sugar due to addictions they never knew existed. Breaking the habits of eating junk foods is really not an option. If you are one to get carb cravings, you will always get them as long as you are eating foods with added sugars. Those cravings will never go away.
Is it necessary to kick almost all carbs as advocates of Keto dictate?
No, it’s not necessary to cut out almost all carbohydrate intake as advocates of Keto foolishly, or naively dictate. We need to still consume foods that are rich in complex carbohydrates. Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual.
Foods such as peas, beans, whole grains, and vegetables are complex carbohydrates. Does it make sense for you to quit eating them? I sure hope not…
The bottom line is, healthy eating should never be about short-term change. At David’s Way, we teach for it to be a long-term measure put in place with an emphasis on enjoying more of the foods that protect and nourish the body. This is done by choosing a variety of foods from each of the different food groups each day. Fast foods, processed foods, and foods made with added sugars do not fill this requirement.
Figure out your daily caloric needs and track your intake!
You should discuss your daily caloric needs with your doctor, but, we also have a feature that can help with this. Just click on the Calorie Counter Pro tab in the main menu of the website.
Weight loss and weight management is a matter of calories consumed versus calories burned. No amount of wishful thinking is going to change this fact.
And yes, it does matter where your calories come from. While a calorie is a calorie, not all calories provide equal benefit to our bodies. In terms of weight loss, 100 calories will remain 100 calories regardless of whether they come from an apple or a brownie. While some foods have the same quantity of calories, they can be of different nutritional quality and will have very different effects on your health. It is imperative that you make the distinction between the quantity and quality of your calories consumed.
People are horrible at estimating how much they eat!
Because of this, it is important to weigh and measure the foods you eat. For instance the difference in calories with 1 ounce of almonds and 1.5 ounces of the same almonds is 85 calories.
As you can see, there are very few almonds in the bowl to make a half ounce.
A half ounce difference in 80% ground beef is 34 calories. While a 1 ounce difference in milk is 16 calories. Considering that only 500 excess calories per day over what you need leads to one pound of fat gain over a week, a few under estimations a day can easily lead to weight gain when you are estimating foods.
If you are not measuring, weighing, and tracking your foods, you have zero means to actually know how much you are eating.
If you are not willing to make these simple changes, you are not committed to losing your weight.
There is nothing magical or secret about how to lose weight permanently. You just have to choose to make permanent changes to your dietary lifestyle. Otherwise you are likely to be a part of the 95% statistical diet failure rate.
Fad diets only lead to failure.
Diet pills and supplements only lighten your wallet.
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(1) Harvard Health