There are all sorts of things you can do to be slimmer. The thing is, I know how hard it is to keep up with many new habits at once. This is why I have distilled all typical weight loss advice into just two simple rules on how to lose weight effectively (and fast). Let’s get started.
Have you noticed that the world is getting fatter?
It is estimated that 1/3 of Americans are obese (2/3 are overweight). By eating unhealthy food and not getting enough physical exercise, people in industrialized nations are putting themselves at risk. Obesity greatly increases the chances of developing chronic diseases such as type II diabetes, stroke and cardiovascular disease.
Capitalizing on this, the weight loss industry rakes in billions of dollars a year by selling fat diets, weight loss pills and surgeries. New gyms are appearing every day, charging hundreds of dollars a year for access to “boot camps” and fancy facilities.
People are counting calories, buying up “super foods” and obsessing about the latest celebrity diet. Is it really that complicated?
Not at all.
You don’t need to join a gym to start losing weight. Or read any special books. Or join any six week long training camps, where impatient “instructors” will yell at you for staring too long at a pizza.
To lose weight, all you need to do is spend more energy than you take in. You take in energy by eating food, and spend it by doing work (moving around).
We can simplify this even more. It all boils down to:
- Cutting out all junk food
- Going for a walk every day
If you do this, you will lose weight. If you keep it up long enough and make it a habit, you will no longer have weight problems. The first half (not eating junk) is most important – think of weight loss as 60% diet, 30% exercise and 10% mindset.
Let’s break it down.
1.) Stop eating junk food
There’s no way around this. If you are serious about losing weight, you must make every effort to cut out foods that are low in nutritional value and high in calories/fats/sugar.
Junk food is popular, and it is everywhere. If you have been eating it your whole life, you will always be tempted. The craving will never fully go away. You will see others eating it, and they will offer it to you.
To make matters worse, people who are overweight themselves will try to shame you into giving in. Unless they are your closest friends and family, they will want you to fail. After all, you looking healthier will reflect poorly on them.
But you must not give up. You must make unhealthy food your enemy. It is addictive, harmful and completely unnecessary. It is a waste of time (and money).
Start eating healthy today. Stick to these guidelines:
– Do not drink ANY sugar. Absolutely no sodas, juices, ice teas, lattes or milkshakes.
– When possible, only drink water (eight glasses a day). Instead of a latte, try a shot of espresso. If you’re drinking alcohol, skip the mixed drinks (anything colorful) and opt for a vodka soda or gin & tonic instead.
– No more dessert. No ice cream, cakes, pies, tarts or muffins. These are just sugar and frosting, presented in a nice package.
– Eat a light breakfast every morning, within one hour of waking up. Go for something low in fat and high in protein: oatmeal (with nuts and seeds), low-fat yogurt (with fresh berries and fruits) and whole-grain cereals (high in fiber) are all great choices.
– Stick to a healthy, balanced diet. Try to eat vegetables and fruit daily – they are a great source of vitamins and minerals. Whole-grain, wheat pastas and breads. Brown rice instead of white. 1% (or soy) milk, low-fat yogurt and other dairy products. Fish, at least once a week. Buy only lean poultry (chicken breast, turkey breast) and always ask for leaner cuts of meat. Snack on nuts that are rich in good fats: walnuts, almonds, pecans, macadamia nuts and cashews.
– If you are absolutely craving junk snacks, eat Tortilla chips with salsa.
These rules may seem ridiculous. If you’re used to Western diets, they certainly are. It may even seem silly to deny yourself any of life’s pleasures. People will ask why you’re being hard on yourself “for no reason.”
However, you do have a reason. A very good one. By eating healthy, you are giving your body the treatment it deserves. You will not only shed pounds, but you will feel energized every day.
Nothing tastes as good as healthy feels.
If you adopt a habit of eating healthy, you’re more than halfway there. The other part (exercise) is making sure the extra weight stays off.
If you’re looking for examples of healthy and easy recipes, check out our post: Minimalist Cooking: 8 dead-simple, quick and healthy recipes.
2.) Walk for at least an hour every day
The best way to do this is to make exercise a part of your daily routine.
If you’re sitting in the office all day, find time to go for a walk in the middle of the day. Take the time to stretch and breathe some fresh air, all while helping your body burn off extra energy.
Aim to walk at least an hour each day. Once you are comfortable with that, start jogging. Make sure your body gets a good workout. Think of it as a machine that will rust if you don’t use it.
That’s it. Eat healthy and walk every day. It’s natural and only requires you to build new habits.
- Weird things will start happening once you internalize these habits:
- Your clothing will start falling off your body. At the very least, you’ll probably need new pants.
- Members of the opposite sex will give you more and more eye contact.
- People will go up to you, and (discreetly) ask for advice on how they can do what you did
- You will wake up with more energized, refreshed to start a new day
The world is getting more and more obese. Our standards for health, fitness and general well-being are slipping.
Don’t live in that world. Live in your own.
You must believe that you can change. Picture yourself with a new, healthier body. Then become that person.
Less junk, more energy