Helping people get fit and healthy is what Adam Gilbert has been doing for the last ten years. He, like no one else, knows all the difficulties and all the pitfalls of such a complex process as losing weight. And he also knows how to deal with them and achieve his goal. Adam's advice is already in this material.
“For the last ten years, I’ve been the one person helping people get in shape. My task was to make this process the least painful and most correct. I can’t say that it was always easy, but I truly believed in the effectiveness of my technique. He believed to such an extent that he left his office job and concentrated entirely on nutrition programs.
Do you know who my clients were? They were people who had tried everything. Yes, yes, it was with this phrase that our acquaintance usually began.
In fact, you can lose weight by following the principles of almost any program, but maintaining the results is a completely different story. My technique was successful because clients didn’t just get rid of extra pounds - no, they gained knowledge and skills that helped them stay in shape throughout their lives (you understand: the process of maintaining weight is a route without a finish line).
Here are seven important principles that will help you get rid of excess weight and maintain the results for a long time (namely forever).
Plan your vacation and don't forget about entertainment
Often the reason why many people overeat and choose the wrong foods is stress. More precisely, the desire to deal with it as quickly as possible. When something really worries us, our hand naturally reaches for a high-calorie dessert or a bag of chips. We need to somehow smooth out unpleasant emotions, and food is the most accessible tool for this. In addition, adult life, in principle, implies the presence of a huge number of things to do (read: stress) and a minimum of entertainment. There is simply no time left for rest, and a person is slowly but surely moving towards emotional burnout. To avoid facing a similar problem in the future, always plan your vacation. Put it on your schedule literally every week. Do not believe the fairy tales of pseudo-workaholics - every person needs to change the type of activity and rest, otherwise there is a high risk that he will eventually get sick.
What kind of entertainment do you like? Dancing? Yoga? Or have you long dreamed of learning to play football? In any case, the message of this point is simple: you need an alternative source of endorphins. The better your mood, the less you need food to be happy and cheerful.
Reviews
A lot of people in the world are trying to lose weight. Not everyone succeeds in this; many stray from this difficult path, and only a few achieve their goal on the first try. But the greatest admiration is for people who have overcome themselves and achieved their dreams. Below we have given several stories of ordinary people who were able to lose weight:
- Inga, 28 years old: “I’ve been full all my life. Thoughts about losing weight were rejected by me like a bad dream; I could not imagine myself without my favorite food. When my husband left me because I became immense, I decided that this could no longer be done. I decided to lose weight starting on a certain Monday, and I looked forward to this first day of the diet as my own execution. But over time, I realized that nothing bad happened. I still ate my favorite foods, but in smaller quantities, and did light workouts. After a month, I saw dramatic changes. I’m not going to give up my goal, and I wish everyone patience, you will succeed!”
- Alexey, 32 years old: “I never thought that I would have to lose weight. At school and university, I moved a lot, and, accordingly, did not gain weight. And then I became an office worker, and one day I noticed that I was no longer the slim guy I was 10 years ago. And I decided to lose weight. I calculated the nutritional supplements I needed, calculated the calories, and bought a gym membership. Six months have passed, and I’m almost back to my previous slim body.”
- Valeria, 21 years old: “I started losing weight when I was still a teenager - at about 16 or 17 years old. Then I was a maximalist who didn’t listen to anyone, and adhered to the thought “if you want to lose weight, stop eating.” As a result of numerous strict diets and hunger strikes, I ruined my health and ended up in the hospital. After treatment, I became even fuller than I was before I started losing weight. Realizing that the harsh methods I resorted to (never repeat my mistakes!) did not help, I simply decided to live healthier. I started drinking more water, eating healthier, quit smoking, limited alcohol, and started running in the morning. As a result, I have now joined the ranks of happy losers, I have a wonderful figure that I am very happy with, and all this without much effort. Don’t give up on your goal, go towards it slowly and confidently, and success will definitely await you.”
Find out what you really need
Overeating is an escape from reality with its problems and difficulties. And your task is precisely to find out the true motives for such behavior. Find out what you really want. What are you really unhappy with in life? After all, food will not save you from all adversity and will not help you achieve what you want. Therefore, every time - at moments when instead of a glass of ice cream you want to eat a liter pack of ice cream - ask yourself: “If now I had a magic button, by pressing which, I could get rid of everything that I don’t like, what would I fix In my life?" The answer to this question will help not only determine the real cause of gluttony, but also take the first steps to eliminate it. And you won't need dessert anymore.
Wire effect
Take a small metal paper clip and bend it in different directions. In a few seconds it will break. This is the principle the body works on. When you deprive yourself of your usual food, or physically overload, you bend the wire. And when you eat at once everything that was previously prohibited, and even while lying on the sofa, then at that moment you unbend it. Pay attention to how many seconds it takes you to loosen the metal and break it in half. And remember how often you set yourself a “losing weight, gaining weight” swing.
At the moment the prohibitions are lifted, the body, like a cellar, actively stores reserves and you inevitably gain more kilograms than you lost. Getting rid of them becomes more difficult both physically and psychologically.
Accept the fact that successful weight loss is 80% dependent on nutrition.
Of course, you can spend 24 hours a day in the gym, torturing yourself with difficult workouts, but if you also eat French fries and fried bacon, there will be no result. Yes, physical activity plays an important role in the process of losing weight, but, alas, not the main one (but you definitely cannot become a healthy person without playing sports). The role of the foreground is forever given to proper (namely balanced) nutrition. Until you sort out your daily diet, you will not get rid of excess weight. This is an axiom.
Excuses that prevent you from losing weight
Some time after you start losing weight, you may experience internal contradictions. Strange reasons pop up in your head to abandon the laborious process of losing excess weight. It’s worth looking at a few of them:
- I'm not a robot to count calories and weigh food. This method of losing weight is the most correct and fastest. In addition, you can quickly get used to constantly counting calories. But if this method categorically does not suit you, then you can choose something easier. For example, give up sweets and fatty foods, eat more meat and vegetables.
- I want to eat a varied diet. Try to think for a second whether you eat so variedly without being on a diet. It is quite possible that you simply consume the same foods, but not healthy, but harmful. There are plenty of healthy recipes, and you don’t have to limit yourself to chicken breast and buckwheat.
- If I can't eat sweets, I'll go crazy. Since you came to this conclusion, it means you probably tried to start limiting yourself in sweets, but you couldn’t resist the temptation to eat another bun. It's not scary. If you count calories, you can fit any product into your diet, the main thing is to calculate when you can eat it. If the process of counting calories is not for you, give yourself one day a week when you can eat whatever you want, but within reasonable limits.
- I'm bored of training. Boring is the absence of results. For beginners losing weight, it may be difficult to set yourself up for regular exercise, but it will lead you to your goal faster. If you can’t play sports in any way, don’t do it. Just pay special attention to your nutrition.
- I made attempts to lose weight, but nothing worked for me, no methods work for me. The methods work, you just probably did something wrong. Proper nutrition and fitness are the best ways to lose weight. If you are sure that you did everything right, and the kilograms have not gone away, then go to the doctor and check if you have any health problems that may interfere with weight loss.
Plan your diet and prepare food in advance
Remember once and for all: the word “plan” is the key to achieving absolutely any goals. And the ideal figure is no exception. If you really want to lose weight, then you really need to learn how to plan and prepare. When a person is hungry or worried about something, they are more likely to make the wrong choice. Besides, tell me honestly, when was the last time in moments of hunger you were “in the mood” to cook boiled buckwheat with chicken breast or vegetable salad? When you're hungry, you most often dream of a burger, pizza and sushi. You are dreaming, and your hands are dialing the phone number of the neighboring pizzeria.
Of course, it is not always possible to strictly follow a specific nutrition plan (situations vary), but the chances that you will still succeed increase dramatically when you have a plan at hand. A person who in a matter of months will show off his slim body on the beach always has containers of food in his bag. Always.
What's in your bag?
Choose the program that is easy and convenient for you to follow
A weight loss program cannot be considered effective if you cannot follow its rules for a long time. What doesn't work in the long term doesn't work at all. Forget about mono-diets, detoxes and other nonsense. All these things only move you away from your goal and make the path to a healthy and beautiful body even longer and more thorny. Before you start following any eating plan, ask yourself: “What is the likelihood that in five years I will be eating the same way as this program says?” If the answer is no, then this diet is not suitable for you. Remember: success at the finish line largely depends on the right choice at the start.
Before you sit down to eat, determine if you are really hungry
One of the main causes of excess weight is emotional hunger, which many mistakenly mistake for the body's need for food. Physical hunger manifests itself gradually and can be satisfied with absolutely any food. Emotional hunger, on the contrary, comes suddenly. He is characterized by a strong desire to eat something “wrong.” You can snack right after lunch and still feel hungry. This means that you don't need food - your mind requires other fuel. So whenever you are about to eat, ask yourself: “Am I actually hungry, or am I eating to cope with some feelings?” The answer to this question will save you from emotional overeating and bring you closer to solving pressing problems.
Where to start the weight loss process
First of all, you need to decide not how to lose weight correctly, but why you want to do it. Precisely defining your goal will help you concentrate on losing weight correctly and effectively without harm to your health. After all, proper weight loss is not only about diets and workouts, it is also about optimism, which is so often lacking in those struggling with excess weight.
The vast majority of people who are determined to lose weight want to go on a diet right away, but don’t know where to start. You don't need to start with diets. Sharply restricting your body from certain foods can trigger stress, which will result in overeating, and you will gain more weight than you lose.
It is best to start losing weight at home by slowly introducing the body to a future diet and exercise. Make your meals longer, don’t throw out all forbidden foods at once, try not to eat if you don’t feel hungry.
How to force yourself to lose weight
In losing weight, as in any other endeavor, the most difficult thing is to start. There are a lot of examples of people going on a diet, starting to exercise, and then having a breakdown, and not knowing what to do about it. Here is a brief step-by-step instruction on how to guide yourself to future weight loss without failure:
- As mentioned earlier, create a goal for which you want to start losing weight. A new dress, a seaside holiday, improved health – any occasion is suitable, as long as it is meaningful to you.
- Decide how many kilograms you want to lose. Don't set yourself an impossible goal of losing too much weight. Calculate how many kilograms you need to lose; special formulas can help with this.
- Calculate your daily calorie intake. To do this, you can use a food diary - write down everything you eat during the week. This will be your starting point. To lose weight, reduce your daily calorie intake by 10%.
- Calculate how much water you need to consume per day.
- Now you can go on a diet: choose a balanced diet and do not starve under any circumstances.
First steps to losing weight
So, you pulled yourself together and firmly decided to start losing weight. In order to properly start losing weight, you need to calculate the calorie intake and the need for dietary fat (proteins, fats, carbohydrates). The calorie formula is:
- from 18 to 30 years: men – (0.0630 × Weight, kg + 2.8957) × 240;
- from 18 to 30 years: women – (0.0621 × Weight, kg + 2.0357) × 240;
- from 30 to 60 years: men – (0.0484 × Weight, kg + 3.6534) × 240;
- from 30 to 60 years: women – (0.0342 × Weight, kg + 3.5377) × 240.
The resulting number must be multiplied by the physical load coefficient. Select yours from the list:
- 1.1 – low load;
- 1.3 – moderate load;
- 1.5 – high load.
Now it’s the turn of the BZHU. Remember that simple carbohydrates and fats make a person gain weight, while proteins, on the contrary, help you lose weight. Fast carbohydrates also need to be replaced with slow ones. Give up sweets, fatty and starchy foods, or reduce their share in your diet. The average BJU parameter is usually as follows:
- proteins – 1 g per 1 kg of weight;
- fats – 0.5 g per 1 kg of weight;
- carbohydrates – 2-3 g per 1 kg of weight.
Allow yourself to break the rules sometimes
If your meal plan includes a clause that says you will never eat your favorite dessert again in your life, then it is a bad plan. Yes, yes, the dessert is good, but the plan is bad. Severe restrictions don't work in the long term, and giving up something you truly love won't make you happy. Everything needs moderation and, oddly enough, compromise.
As a Sunday compromise, allow yourself to only eat foods that mean something to you. And before you dive into some delicious pie or cake, ask yourself: “Will I remember this in two weeks?” The point is that we often eat the same cakes or chips mindlessly, literally on the go. We eat them and immediately forget. They, in fact, do not bring us any joy - I ate them and moved on. But the dishes that we prepare ourselves, on which we spend time and our own energy, are remembered for a long time. Thus, your task is to get not only a couple of hundred calories from the dessert you eat, but also maximum pleasure. Want to pamper yourself? No problem! Throw a dinner party (or better yet, breakfast) and cook something special and delicious. This way you will get rid of unnecessary automatism and get real emotions - from communicating with friends and from delicious food.
Source
Can? It is forbidden?
Choosing foods and counting calories is necessary, but not a priority. By the way, it is not necessary to count calories if you adhere to an approximate diet for weight loss, which takes into account all the needs of the body. A food diary can be of undoubted benefit.
The principles of healthy eating should be followed not only during weight loss
To begin with, it’s worth remembering a few general rules included in any weight loss program:
- Fractional meals. Don't give hunger a chance, eat before this beast wakes up. It’s a little difficult at first to distribute the daily diet into 5–7 meals, but it’s possible.
- Dinner, contrary to popular belief, can be arranged at eight o’clock in the evening. The main thing is that there is no more than a 12-hour break between meals. Just don't choose heavy dishes for dinner.
- Vegetables and fruits are our everything. They make up approximately 40% of the diet (preferably more). Let's not forget that vitamins and minerals are needed to support the strength that we will need in the gym or for other athletic feats.
- Porridge is our food. Cereals and grains can and should be included in the daily menu. Many cereals work as brushes for the body better than any drugs.
- Nuts and seeds daily. They contain potassium, unsaturated acids and dietary fiber.
- Milk and dairy products. Cottage cheese, kefir, and yogurt will saturate the body with calcium and support the intestinal microflora.
- Fish and meat are included in the menu. Choose low-fat varieties, but do not exclude these foods from your diet. They contain protein - the building material of the cells of our body. In addition, protein foods give a long-lasting feeling of satiety and keep the skin youthful.
- Water! Drink more. Nutritionists recommend drinking about two liters of water per day. Moreover, juices, tea and coffee are not included in this volume. Choose clean drinking still water.
- Forget about fried, salted and smoked. Let canned food, cakes, sweet soda and sausage be deposited on the waists of others. The list of prohibited products includes mayonnaise, alcohol, pork, soda, packaged juices, milk chocolate, sugar and sweets, buns and pies.
- Use as little salt as possible. Dress salads with lemon juice and sea salt. For taste, it is better to add herbs and natural spices.
Among meat products, it is recommended to include rabbit, chicken or turkey (without skin), and veal in the diet. Almost anything can be seafood. Make a steamed omelet from eggs or eat them boiled (fried eggs will not help with weight loss). From time to time, include potatoes, carrots, beets, corn, bananas, persimmons, grapes, honey, dark chocolate, sour cream and cream, hard cheeses, and butter in your diet. These foods are quite high in calories, but a healthy diet is not a strict diet, so sometimes you can and should give yourself indulgences so as not to break the regime.
