So, it's time to take care of this before it gets way out of hand. I've signed up on a weight/calorie tracking website and yesterday I stumbled upon their "Community" (forum). Wow there's a lot of misconceptions about weight loss floating around that place!
The one thing that trips everyone is that "there must be a better way". There's not. You figure out how many calories it takes to get you through a normal day, subtract 500 from that number, and that's your goal intake for an average day for as long as you are on your diet. If you want to eat more than that, you have 2 choices: make it up with exercise, or make it up by eating less the day before or after (longer than that and you're like to "forget"). That's it.
"But, I want ice cream"
Fine. Have your ice cream. I'd suggest buying it in a single-serving size at the grocery store, though. That way you'll know that you got the serving size right and the package should tell you how many calories you've consumed. A calorie of ice cream is no different than a calorie of cauliflower, you don't have to feel bad about eating it at all. In fact, you're more likely to stick to a diet if you can work in your favorite foods. Don't fall into the cabbage and rice diet fads. Calories in - calories out. That's all that matters.
"I hate exercising"
Than don't. You'll have to eat less and your fitness level won't improve as much, but you will still loose weight.
"I bought a machine built by NASA that exercises for me"
Riiiight...
"No really, I do curls while on it and my arms are toned now!"
You do arm exercises while in a vibrating contraption and you believe that it was the contraption and not the exercises that toned your arms. Ok... I think you got scammed and don't want to admit you wasted your money.
"Is there a pill?"
Yes, and the instructions say that it must be used along with a sensible diet. Do you think it's the pill that's causing the weight loss or the diet? Save your money, you don't need the pills. Take a vitamin instead, that's what many of them are anyway.
"What about Ephedrine?"
Do you want to risk a heart attack or stroke to loose weight at a slightly higher rate?
"If you go under 1200 calories a day you won't loose weight"
What??? This "starvation mode" stuff has been taken far too seriously. Sure, research shows that the body MIGHT slow it's metabolism some to get our ancestors past periods of famine, but is there a magic number that you shouldn't go below? No. If it's true (and it's still being debated), then it most likely happens as soon as you eat fewer calories than you spend in a day, and it's a sliding scale from there on out as you reduce intake vs expenditure. -It takes 1600 calories for me to get through a day, subtract 500 and that means 1100 calories a day will lead to the recommended goal of 1lb lost a week. But OH NOES!!! that's below the 1200 calorie cutoff. Come on people! Ooh, look at me violating your rule and still loosing weight. I'm not anorexic, I'm short. Leave me alone!
"But you have to eat more to weigh less"
People will believe anything as long as it allows them to eat more. Don't fall for it. As long as you are being reasonable don't worry about "starvation mode". One exception -eating 100 - 200 calories more for a couple days might help a plateau, but that's as far as I'm willing to trust this bit of nonsense.
"Is (insert diet program here) worthwhile?"
No. You know what they'll do? They'll weigh you, log your weight, sell you overpriced meals and a "plan" that has "fewer calories in than out" as a base (masked as "points" or whatever's popular this year), and then they'll have meetings where they pat you on your back for loosing a pound this month. A bathroom scale is what? $10? You can count calories on your own. If you need the pat on the back, try joining a forum or group online.
"What about the Atkins / South Beach Diet"
These programs are just another clever way to reduce calories. Meat really doesn't have that many calories, even the greasiest of stuff. Plus, it fills you up quicker and lasts longer than carbs do, so you eat less overall. It works, but it's not healthy. Calories in, calories out.
"At what weight will I be a size 6?"
Depends on the manufacturer. They're all increasing the actual measurements of their sizes, though, so it's just a poor measurement all around. If your goal is a size, why not just make that "Size 10" into a "Size 1" by crossing out the "0". There... does that feel better? No? Oh, well try paying attention to measurements that matter.
...of course, there's un-funny topics too. Teens and adults with identity disorders, people binging then asking how to exercise off the 3000 extra calories they just ate.
In the end, though, we're all in the same boat. Being overweight stinks. Loosing it is hard. The hardest part is not allowing yourself to believe that there's an easy way out. Walking around a store is not exercise. Giving blood does not make up for a donut, typing for 8 hours doesn't qualify as an "active lifestyle", and drinking a gallon of water a day's not going to help either.
Here's what does help:
- Track your calorie intake and weight daily. There are many websites to help you with this.
- If you are a "snacker", snack. Those 100 calorie snack packs are awesome -you can't trick yourself into eating more than you should that way.
- If you eat out, check online for nutrition info at chain restaurants you go to and plan what you'll order before you're sitting infront of the menu with all those pictures of nachos and stuff.
- Stop drinking stuff with sugar in it. There are many alternatives, you will get used to the taste of diet pop if you choose that route and don't worry about nutrasweet -the corn syrup they use to sweeten pop with in the US is just as bad.
- If you're hungry, 100 calories of meat, cheese, or something with a lot of fiber will fill you up longer than carbs will.
- Trick yourself into exercising by finding some activity you enjoy that gets you off the couch at least once a week -hike, bike, play a sport, take brisk walks with your dog or kids, whatever. Even just flying a kite, playing with your kids at the park, dancing to music while you fold laundry will help!
- Don't go to buffet restaurants.
- Avoid Mexican -those chips are too tempting!
- When you order something that comes with fries in a restaurant ask to substitute veggies or cole slaw -don't allow yourself to be tempted!
- 2 slices of a medium pepperoni pizza with hand-tossed crust at Pizza Hut (and most places)
- Pasta and marinara sauce (most places, but you have to avoid the bread etc before the meal)
- A cheeseburger and small fries at McDonalds
- The grilled chicken sandwich and small fries at Wendy's
- A grilled chicken sandwich (alone) at most other restaurants (don't eat the fries!)
- A burrito bowl with rice, black beans, and corn salsa at Chipotle (you can add lettuce if you want, but not much more than that -this is actually more like 800 calories already!)
- A Jr Whopper, and small fry at Burger King
- 2 White Castles and a small fry
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