Weight loss results not typical
I keep seeing ads on TV for weight loss pills, diets, and exercise
machines that say “Billybob lost 60 lbs! (Results not typical)”. Seeing
the fine print makes me wonder if the companies that produce these
products are just covering their asses, or if they really don’t think
you’ll lose that much. If they don’t think you’ll lose 60 lbs, and
they’re marketing the product to people who need/want to lose that much, then what’s the point? And more important, how are you supposed to believe the product will actually work for you?
I’m going to go ahead and admit something frightening: when I really,
seriously committed myself to losing weight and getting back in shape, I weighed 276 pounds. I might have actually weighed a little more than that at one point, but that’s what the scale said the morning I started the journey. Today, the scale says 218. I’ve lost close to 60 pounds since the second week of January 2006. Holy cow, I’ve joined the results not typical club.
I am often asked, especially at work, “What’s your secret?” My answer is always the same:
- The Biggest Loser. The weekly series showed me that it
was possible to make changes and turn my life around. The book and DVD gave me a plan to follow. - My friends, especially Danielle (who I’ve finally mentioned in my blog), Lee, and Heather, who have been my supporters the entire way.
- Determination. Putting one foot in front of the other.
I’ve learned a great deal so far; this is a review of some of the things that have been working for me. As time goes on, it’s easier and easier to slow down and slip a little off track, so this is also a sort of review and rededication for me. If it’s useful for you, comments are welcome. Here then, are my top tips for losing a bunch of weight:
- EAT. Don’t go without food. Eat enough of stuff that’s good for you.
- You have to learn to cook and plan meals ahead of time.
- You have to find foods that are healthy that you like. Experiment with trying new things and modifying recipes. Admit to yourself that a lot of the comfort foods you like are really not good for you. You’re going to have to find some that are.
- Follow the diet in the book to the letter at first. It’s a big change, and you need the book to guide you. Later on when you’re better at shopping and cooking healthy, you can get more creative.
- Find a Whole Foods or natural foods store, and buy stuff there.
- It will cost you more to eat healthy; fresh and whole foods spoil, so you can’t always stock up like you can with boxes of pasta and other processed foods. You’ll need to shop more often, too.
- Buy healthy stuff in bulk when you can, and divide it into portions. I buy family size packages of boneless, skinless chicken breasts from Sam’s Club, then cut each one in half and freeze them separately with seasonings added in the freezer bag. It’s not only cheaper, but it makes cooking easier. At night I get out a chicken breast to cook for supper tomorrow, add some veggies, and I’ve got supper.
- If you don’t already have one, go get a George Foreman Grill and use it to cook your meats.
- Not going out to eat helps a lot, but changing your diet doesn’t mean you’re less busy with other things in your life. You don’t always have time to cook right, so eating out is something you have to learn to live with.
- Get to know which restaurants offer lighter alternatives. Most restaurants post their menus online, so do your reading before you go out to eat. Have something in mind ahead of time, so you don’t let your stomach do the choosing once you get there.
- If you can’t look at the menu ahead of time, be adaptable.
- Look for the seniors/55+ section of the menu for healthier food. Pretend you’re 60 years old, diabetic, and have high cholesterol and high blood pressure.
- Learn from vegans. Many burger and fries places now offer veggie burgers that don’t suck, and most places will subsititute a salad, veggies, or small serving of pasta salad for a serving of fries.
- Hot sauce and salsa are great additions to veggies. Especially with mexican food, see if you can get salsa as a subsitute for meat and cheese.
- Ask for a to-go box when you order your food, and put half of it away immediately.
- If you have access to vending machines at work, *don’t carry change*. Bring a cooler with diet soda and healthy snacks instead. Pack a lunch in the same cooler, so you’re not faced with a choice between a not-so-healthy lunch and skipping lunch altogether.
- Don’t lose hope if your only choice is a greasy cheeseburger, or if you break down and eat too much or the wrong thing(s). Straighten up and get it right tomorrow.
- The diet doesn’t work if you don’t exercise. You will need a pair of dumbbells and a yoga mat. Start with the exercises in the book, and once those get easier, move up to the DVD. Once the DVD starts getting easier, join a gym/health club. (I joined the YMCA. Visit several gyms and pick one you’re most comfortable with.)
- Make exercise a habit. Schedule times during the week to do your workout, and don’t let anything else interfere. If you do need to reschedule a workout, don’t put it off. Reschedule it for tomorrow, not whenever.
- Yes, I said join a gym. If you’re really overweight, getting into a gym populated by 2% body fat fitness nazis can seem pretty intimidating; it certainly was for me.
- Don’t be afraid to be the fat sweaty guy. It will seem like everyone else is in way better shape than you. They’re in the gym working out for the same reason you are, they want to be healthy and look good. Get up on that treadmill and go for it. This is about you, not them.
- Being a regular at the Y does not make you the jock that used to pick on you for being heavy in high school. You’re still you, just in better shape.
- Health clubs have TV. You don’t have to miss your favorite shows (like Biggest Loser), because you can watch them while you’re working out. Bring a walkman with an FM radio, so you can hear the audio.
- Make full use of trainers, classes, etc. offered by the gym. Learn everything you can.
- Your clothes will at some point start to hang off of your body like tarps over a car. I’ve gone from wearing 4X shirts to wearing XL shirts, and even those are too big. I’ve also gone from a 44 inch waist to almost fitting into 38 inch waist pants. Your clothes won’t fit right for a while. Be baggy and be proud.
