I know that most of the people reading this DO NOT want to hear it – but as hard as it is to choke down – you have to exercise to lose weight effectively. In my years of dieting, I have lost and gained weight many times. The last time I lost any major weight (over 30 lbs) was in 2013.
I did not exercise, but I did lose weight – and as a result got very flabby. I lost some muscle tissue along with the fat. Had I included exercise as a part of my “diet” I would have lost more fat, kept muscle tone, and probably would have looked ten or fifteen pounds THINNER then I did. TO PROVE THIS – I will take a picture of me when I reach 130 this time, and let you all compare it to the picture I have posted now of me at 145 after I lost the weight in 2013 without exercising – and you can be the judge. That will probably be sometime in October. I’ll bet that I’ll look better at 140 this time then I did last time!!
Don’t think I am one of those people who are fanatic about exercising every day and that I JUST LOVE IT – because I am just like those of you out there who are reading this and saying to yourself, “I don’t have time to exercise…I don’t feel like it…I don’t want to.” And any other excuse I could come up with. TRUST me, I’d MUCH rather sit on the couch with a bag of potato chips or cookies and watch TV then I would to be out walking briskly or running on a treadmill or lifting weights. That is just me – kind of lazy when it comes to exercising. Oh – who am I kidding – REALLY lazy.
Unfortunately, though, I have realized that even if I am successful at dieting – pick a diet, stick with it, and lose the weight, that I am still going to lose muscle tissue and not lose as much fat. It has happened to me before. In fact, I have read articles that say your body would rather use muscle mass for fuel then fat stores. But when you add exercise to that, your body must use the fat instead because it uses its’ muscle tissue on a daily basis and therefore it is maintained and even grown.
I have also read many articles that say you should do aerobic activity of some kind every single day – at least five days per week to really lose the fat. Also, weight training is good because it builds muscle mass — and we all know that muscle mass requires far more calories to maintain then anything else in your body – so, naturally the more muscle you have the more calories you burn – AKA metabolism boost. The exercise itself is good because your burning calories as your work out – but the residual effects of the exercise is where you get the most benefit.
Why? Because while you are exercising your metabolism rises (burning more callories) and that effect can continue anywhere from 6 to as long as 48 hours AFTER you have exercised. So as you can see, exercising in general causes your metabolism to rise. Sure, you can lose weight on a diet alone if you are extremely strict, but think of the fat you could lose my adding a little exercise to your routine! Go for it! Just do as much as you can and it will get easier and you may find yourself wanting to do more.
Beware of Fad Diets
As you may have read before, I had an extremely bad experience in using fad diets. I had been on the cabbage soup diet for about 3 to 4 weeks straight in the month of May 2012, mainly because I was going on vacation the first week in June and was desperate to lose as much weight as possible before I left.
The first week or so that went by, I was very successful in staying on it. But the more time that went by, I found myself trying to “starve” myself. It started feeling really good to me to deliberately see how little I could get by with eating. There would be days that I would only eat a handful of grapes, an orange, and a few raisins. After a couple more weeks of this, I became very dizzy and light-headed. I was very tired and sleepy all the time. Finally, one night while in bed, I got such a severe leg cramp that it took me hours and hours to get it to go away. It hurt me so bad that I screamed to the top of my lungs in pain and agony.
After that, I went off this hellish diet. Since then, I have not been dieting. I had gotten down to 163 and remained there until the day I left for vacation. When I returned, my weight registered at 160. That seemed a tad bit impossible. It is this weird event that has led me to believe that all of the weight I lost on the cabbage soup diet was muscle, and water and perhaps only 1 to 2 pounds of body fat. You can gain and lose water at a quick rate, but I am now a firm believer that you cannot lose more then 1 to 2 pounds of actual body fat in one week’s time. For example, if I loose 7 pounds in one week, four pounds may be water, 2 pounds may be muscle, and 1 pound may be body fat.
Not to mention the fact that I have lost precious vitamins and minerals from my body that are essential to health. Plus losing muscle at that rate is extremely bad for you. By losing that 7 “pounds” I have just done major damage to my body. On a healthy diet, I may only lose 2 pounds per week. But 70% of that weight loss is body fat, while the other 30% is water and very little muscle, if any at all. I have decided to go for a more healthy diet. It will take me 6 months to lose all my weight on this diet, and although the process will be slow, at least I will not get sick or malnurished or lose muscle or too much water and minerals on this diet. I will be getting ALL of my nutrients…and best of all, I can live with it!! If you guys want i will make a post about it.
Check out Usefull Tips to lose weight
Fat Burners / Diet Pills / Weight Loss Supplements
I think that Diet pill or fat burners, especially Phen375, can be a big help. I have tried ALL forms of weight loss supplements. The only one I do not really recommend is Ma Huang, or better known as ephedrine. It has been known to cause death in over 100 people, and you just don’t know what kind of reaction you can have to it. If you have trouble controlling you appetite, you may want to try a Fat burner. I personally recommend Phen375 over any other pill or supplement.
Read more Discover Top 3 Fat Burners
A Weight Loss Tip
I know that by now you realize I have used Fat burners in the past. I have some listed on my blog. Yes, it is true – I have used them, but I don’t recommended them. If you want to lose weight but are in no specific hurry, please don’t use a supplement that are not safe. I believe that they can harm you. But if you are in a hurry to lose weight as I was (for my vacation) set a realistic goal and go ahead (with discretion) and use a healthy diet that you can stick with best. Also, you need to remember that weight loss from a Fat burner (or any other supplement) is NEVER permanent unless you continue with some sort of healthy eating plan. If you revert to your old eating habits, you WILL gain the weight back – TRUST ME, I KNOW THIS FIRST HAND!! You need to slowly incorporate healthy eating habits that stick with you for life in order to keep thin and healthy once you reach your goal. Otherwise, you will have wasted all that time and energy for nothing only to gain the weight back.
Any diet you try is trial and error. You will find that while some diets work for you, others do not. The bottom line is – pick a diet you can live with and won’t get sick of to the point that you end up binging. If you have a slice of pie you can always hop back on the bandwagon immediately. There is no use in calling it quits over a small defeat. Eating the slice of pie is not failure – it is a minor setback. It is getting knocked down. but when you don’t pick yourself up and keep going – that IS FAILURE! If you let one tiny defeat keep you down – you are a failure. But if you keep going – YOU HAVE AND WILL SUCCEED FOR SURE! You just remember that, darn it! No matter what happens you can keep truckin’ along. DO NOT QUIT!!!!!!!!
That is what kept me a failure all last year – quitting. I kept letting small defeats make me quit until finally I had had enough. The time came when I suffered the gazillionth defeat and said, “I will look great in my clothes. I will be confident. I will be energetic and active and happy.There is no way on this earth that I am going to let anything prevent, discourage, dissuade, or deter me from reaching this goal. I know there are going to be bumps along the way, but I cannot let them stop me or even slow me down. I must take it, suck it up, be a woman, and keep going. If I get knocked down, I just have to get up, dust myself off, and keep going.”
That, my friend, was the point in time when I finally started making visible progress and because of that one sentence I said to myself back then, I am 40 lbs thinner today and will be 40 lbs thinner before this year is over! You have to be that dedicated. You have to want to make the changes and be willing to sacrifice a little time for exercise, and start learning to not overfeed your body. Portion control – keep it under 1200-1400 calories a day – get an hour’s worth of walking in every day – and you will see massive results!
More tips, tricks and advice to come!
I am not a trained dietitian or nutritionist. Please seek the advice of your health care provider before attempting any type of diet or exercise program to make sure that it is right for you. The tips, advice and diets that I give on this and any other page are merely from my personal experiences and opinions, and should be discussed with your health care provider before attempting.