While I don’t purport to know all the ins and outs of nutritional health and weight loss, the science is already in on how to lose weight. And the answer is: DO THE MATH.
HERE IS THE MATH
Determine what weight you’d like to be (within reason)
Identify how many calories it takes to sustain that weight.
Eat that amount of calories daily.
Calorie Needs to Lose Weight
There are around 3500 calories in one pound of stored body fat. If you subtract 3500 calories every week through diet, exercise or a unique combination of both, you can and will lose one pound of body weight. (Generally 75% of this is fat, 25% is lean tissue) If you generate a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be attained either by reduction of calories alone, or by the combination of eating less while doing more. This combination of healthy eating and physical activity is best to achieve and maintain a healthy weight.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories is too much. The American College of Sports Medicine (ACSM) says that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
2.25 pounds is equal to 1 Kilogram. It takes 30 calories per KG (or every 2.25 pounds) to sustain your current weight.
Thus if you are 150 pounds or 68 kilograms you will need 2,040 calories per day to sustain that weight.
If however you want to lose a pound a week, you’ll need to subtract 500 calories per day and only eat 1540 calories each day.
TWO DIFFERENT APPROACHES TO WEIGHT LOSS
1.Phase Down Diet
PHASE DOWN DIET
In Phase Down eating plans, you simply make shorter term goals such as a 5% wait loss. This is a slower method and requires a less stringent reduction. In this method you might simply reduce your consumption by 200 calories per day. With this method you’d lose 1 pound every 36 days.
THE NO-DIET DIET
In the No Diet Diet—Multiply your IDEAL weight in Kilograms by 30. The result will be your required maximum caloric intake per day in order to stay at your current weight goal
500 Calorie reduction-1 pound a week method. Since every pound is equal to 3500 calories, it stands to reason that you need to eliminate 3500 calories per 7 day week. The clear way to do that is to identify your caloric needs for your CURRENT weight. And then subtract 500 calories from the result. That is your daily caloric goal.
Advantages of a Nutritionally Appropriate Diet?
Reduced risk of heart disease
Reduced risk of cancer
Reduced risk of diabetes
Reduced risk of Cerebrovascular disease
PLAN FOR HIGH RISK SITUATIONS
- Planning requires you consider the following and come up with a strategy for High Risks:
- Temptation to go for additional portions
- Temptation to snack between meals.
- Holidays and Parties
RELAPSE AS PROCRASTINATION:
Eating the wrong foods, wrong portions can often be a Diversionary Tactic that provides temporary relief from other more challenging tasks or from handling stressful situations.
“My life is too tough right now. I deserve a break from this stress, task, activity. I’ll eat something delicious!”
This undermines your larger goal for health, fitness, confidence.
It’s important to come up with alternate behaviors that can help you avoid that diversion.
Drinking several glasses of water to increase fullness.
Walk away from the challenging food.
Review the benefits of self mastery
Review the benefits of good health.
The Worst Day For Change? TOMORROW
Remind yourself that the temporary relief escape hatch will open up tomorrow and the day after that unless you nip the habit in the bud.
IDENTIFY THE EXCUSES
Watch for internal dialogue such as “This will be the last time” or “Just this once” or “this doesn’t count.”
Create a small card you can keep in your pocket that has all the excuses written on it. Review it before, during and after you feel challenged to break your promise to yourself.
CONTINGENCY BINGING ALLOWED!
Contingency binging: Feel like binging but know the calories will throw you off track?
You can create a contingency. Calculate how many calories you can burn off through exercise—go out and do that exercise and then you can eat an equivalent amount of calories. However, dont exaggerate your accomplishment or your binge.
Don’t feel like doing the exercise? Then take the “if you can’t do the time, don’t do the crime” attitude and forego that bag of chips, those French fries, that pizza.
RELAPSE STARTS AT THE SUPERMARKET
Just as foreplay starts well before two people enter a bedroom, so too, relapse on proper eating happens well before you open your refrigerator. It starts at the grocery store. ‘If you buy it, the appetite will come.’
Make healthy shopping choices, including healthy lower calorie alternatives (fruit and veggies) that can fill you up so that you don’t have a strong desire for snacking.
Remember 3500 calories restricted to lose a pound. Or 6 hours of exercise to burn off a pound.
3500 extra calories per week to gain a pound. No exercise per week to keep that pound.
DO I HAVE TO DO THIS ALONE?
Yes, its do-able…But why do it alone?
Certainly if you are open to allowing other people to support you and to help you to be accountable, by all means, gather your support system.
Don’t have one?
Look up local groups dedicated to cheering each other on in their weight loss programs.
Tell your friends and family what you are trying to achieve. Ask if you can report to them regularly on your progress. Ask for their support.
Group support DOES help. Ask the folks in WeightWatchers or Church members or Political support movements.
Having trouble locating a group?
Look for a local group or internet-based group that offers accountability and genuine care and support from like-minded peers.
ACCOUNTABILITY GROUPS WORK–OFFLINE OR ONLINE
As a leader of multiple PROCRASTINATIONSTOPPERS groups I’ve seen the power of community to help people achieve their life goals.
By meeting every week and reporting on progress, lack of progress, fears, mental roadblocks, emotional obstacles, these folks are able to stay on the path to their physical health goals and often find kinship in a group that challenges everyone to move in the direction of their dreams.
Group members can offer outside support, a shoulder to lean on, strength when you’re feeling weak.
ALONE OR TOGETHER YOU CAN MEET YOUR NEW YEARS EVE RESOLUTIONS
You can achieve your goals in the New Year by working SMARTER.
And remember, 2 steps forward–1 step back.
This is about PROGRESS not PERFECTION.
You Got This!
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©2019 Ross Grossman, MA, LMFT
Affinity Therapy Services/ PROCRASTINATION STOPPERS https://www.affinitytherapyservices.com/procrastination-stoppers