Fat loss basics and how to start....

Today's Post:  Tuesday, 1-6-2015

Here’s the outline for today’s post.

1.  Only permanent fat loss from lifestyle upgrades you make and keep living is real fat loss.

2.  Other people in your life can want you to lose fat or be healthier.  But the only person who will cause fat loss and better health is YOU. 

So the reasons why YOU want fat loss or its benefits are one of the key places to start.

3.  Only people who actually start or upgrade a few of the basic actions and actually do them will lose any weight or fat AT ALL or have a shot at permanent fat loss. 

Knowing what to do; but doing none of it causes no fat loss or health improvements.

But there are tested ways to make this easy to do and successful that you can use!

4.  Although doing each one really well can take some effort, there are only a few basics that are essential for fat loss.

If you know what they are; how they benefit your health; and how effective they are; and do all of them, most to all of your excess fat will leave without causing extra hunger on your part.

5.  There are people who need more than the basics due to medical conditions or triple bad genes;

and some people will want or need faster results or to lose all their excess fat – not just most of it. 

But we are beginning to have some real solutions that work for these problem areas.

Today’s post is on the first four and in our next post we plan to cover #5.

1.  Only permanent fat loss from life style upgrades you make and keep living is real fat loss.

Would you be OK with going to a restaurant and ordering and then having your food arrive but then get taken back to the kitchen and asked to leave?

Would you be OK with getting a ride to work and paying only to be taken to work but forced to be taken back home?

A temporary diet can make you lose weight and some fat.  But since it is temporary and you may even trigger your body’s fail safe famine response, it’s just like those examples.

For permanent fat loss and health improvements it is indeed just like those examples.

So if fat you lose doesn’t stay off due to real and permanent lifestyle upgrades you make and keep doing, it’s not only

NOT real fat loss,

that kind of temporary, fake fat loss can be demoralizing and harmful to your health.

So it’s worth making real and lasting lifestyle upgrades to get the real thing. 

AND that means those upgrades have to be customized to you so you can keep doing them.

Some things are mandatory every single day if you want good health and fat loss.  They are like gravity. 

If you ignore them, the good results won’t show up or worse they will keep better actions from working at all or working right.

But most of the things are quite customizable.  Some things you will find are OK but not great; but once you do them long enough, they become familiar and easy to do anyway.  And, many things can be really enjoyable to do if you keep working at making versions you actually like.

2.  Other people in your life can want you to lose fat or be healthier.  But the only person who will cause fat loss and better health is YOU. 

If you have a parent or friend or spouse or other relative – or your doctor -- who thinks you should lose fat and that gets you to think about it, that's fine.

But what drives success are the reasons why YOU want to lose fat!

If your parents or your friends or your spouse wants you to be less fat so you look better, that can be a real pain or a maybe you can ask them to do things that will help you.

But unless YOU want to lose fat to look better, it won't help much.  

(In my own case, I was once free of a very fat tummy.  It would be nice to have six-pack abs.  But what I WANT is to be the way I was and stop having my fat tummy make me look fat and get in my way when I want to tie my shoes!)

The most effective way to lose fat is to want good health 

and to avoid bad health.

a)  That's because doing so and avoiding health problems that you CAN escape is worth doing.

That’s because you escape health problems that can kill you or make you suffer or disable you and limit you or cost you money you want or even need for other things.

Most people, likely including you, want more decades of healthy life.  

But what health problems do you want most to avoid?

Make a list.  Put down everything you want to avoid.  Then underline the ones you want to avoid most!

b)   Ninety percent of fat loss it's easy enough to keep off you can do to begin with and that you CAN keep it off because you can keep doing it – so the fat STAYS off--

 is caused by

STOPPING the things that cause bad health besides the fat loss they cause when you stop –

 or ADDING the things that protect your health and help you cause good health.  

Do a good job of each of those and in some cases, you will lose over 50 pounds with ease.  And for most people, all the fat you lose will stay off  by doing this!

c)   The key two things are to do all the things that cause good health well 

and do each part in ways that make it enjoyable or OK and easy to do by habit as part of your normal lifestyle.

[So the two most important things to lose fat are:

to have a personal reason or two why you want fat loss; 

and several reasons why you want good health or to avoid certain kinds of bad health and you really want that result !

-- AND to put all of the ways to have and keep good health into practice and do them well.

[d)   There ARE extra things that can help or you may need for fat loss or safely fast fat loss:

Some people want to do extra things to lose fat a bit faster.  And, people who do so and lose more fat at first are more likely to succeed.

And, some people do need extra things to lose fat or to lose all of it that makes sense to lose.

So doing things that speed fat loss without health harms or triggering the famine response are valuable.

And, if you have a health problem or a health problem treatment that fattens or prevents fat loss, doing these extra things or solving that problem in ways that enable fat loss is also important and may be critical.

We will cover some of those solutions next time.  But doing these basics first is needed to enable those solutions to work. ]

(Here’s how I found the importance of having reasons why YOU want to lose fat and keep good health.)

Most heavy teens' attempts to lose weight don't work, but a new study shows a big secret of those who do succeed.

They do it more for their own sake rather than to impress their peers or please their parents.

"Our findings suggest that teens have motivations that are more intrinsic. One implication is that parents should help to focus their teen on healthy behaviors for the sake of being healthy more than for social acceptance."

Jensen and his students at BYU looked in-depth at the success stories of 40 formerly obese or overweight teens. On average the participants shed 30 pounds, moving them from the obese to the normal weight category. They also maintained their healthier weight for a full year.

More than 60 percent described their health as the primary motive. About 43 percent identified peer acceptance as a factor.

The report appears in the journal Childhood Obesity.

In the interviews, nearly all of the teens emphasized that it was their own decision to lose weight. According to teens, parents provided the most help simply by modeling healthy behaviors and providing healthier options for meals and snacks.

And timing really helps, Jensen said.

"There were some periods, like a transition to high school or to college, where we saw groups of teens who lost weight in those important periods," Jensen said. "It's sort of an opportunity to re-make yourself. There's a lot of change going on, so some teens decide to make a change to be healthier."

Overweight teens lose weight for the right reasons, study shows

http://mnt.to/l/4sKv

Most heavy teens' attempts to lose weight don't work, but a new study shows a 

big secret of those who do succeed.

-----Original Message-----
From: Medical News Today
To: iehealth
Sent: Fri, Jan 2, 2015 10:55 pm
Subject: Medical News Today daily newsletter - 2 January 2015  

3.  Only people who actually start or upgrade a few of the basic actions and actually do them will lose any weight or fat AT ALL or have a shot at permanent fat loss. 

We just did a post that contained exactly how to do that.

See Happiness, Health, and, Prosperity in 2015....

Today's Post:  Tuesday, 12-30-2014 at http://www.iehealth.blogspot.com/

And read the 2.  Be Healthy in 2015 section.

The methods we describe really work!  And they have been known in some cases for over 50 years!

4.  Although doing each one really well can take some effort, there are only a few basics that are essential for fat loss.

If you know what they are; how they benefit your health; and how effective they are; and do all of them, most to all of your excess fat will leave without causing extra hunger on your part.

Ninety percent of fat loss it's easy enough to keep off you can do to begin with and that you CAN keep it off because you can keep doing it – so the fat STAYS off--

 is caused by

STOPPING the things that cause bad health besides the fat loss they cause when you stop –

 or ADDING the things that protect your health and help you cause good health.  

a)  STOPPING the things that cause bad health besides the fat loss they cause when you stop, with rare exceptions this includes the majority of the foods, or fake “foods” and drinks in most grocery stores.

If it isn’t organic produce or a related spice -- or a health OK fat or oil -- or an animal protein sourced from an animal or sea creature fed its natural food only, it will harm your health and make you fat to eat or drink it.

The other things are manufactured from GMO grains or their oils or from substances like high fructose corn syrup, agave nectar, artificial sweeteners, food coloring, MSG even if hidden behind other names such as “spices’ and excess and over-processed salt.

Refined grain GMO wheat, GMO soy; and high fructose corn syrup; artificial sweeteners, and oils from GMO corn, wheat, soy, and canola AND hydrogenated versions of them make up most of the rest of the “fake” or semi-foods and drinks in the store. (ALL soft drinks and almost all fast food contains at least some of these by the way.)

Toss these things out of your home and into the trash!  Or if you must, give them to people with nothing at all to eat.

They are proven fatteners and heart attack starters or cause cancer or autoimmune disease or infertility or are libido killers.

I used to really like oatmeal or chocolate chip cookies and ketchup.

But now I know what they are made out of and that and the dreadful harm those ingredients do and that comes to mind immediately and before I think of that they taste good, I have no trouble not buying them or turning them down in a restaurant or at a pot luck.

Sure, on a few occasions I’m so hungry I make an exception.  But this is two or three times a YEAR. 

If, like many people have been you eat or drink several of these a DAY, you will wear fat you could easily get rid of and you are at severe risk from all these horrible diseases!

Not only that but the inflammation they cause creates pain and the over the counter drugs for it cause health problems.

Read our posts on which of these is harmful and what diseases it causes and what foods commonly contain them.

Then always read labels and refuse to buy, eat, or drink any of them even if they have no labels.

The key question is what harm will befall me if I eat or drink this?  Know this information well enough you KNOW what that is.

And, as you learn what foods and drinks will support your health and which of them you like or eat in recipes you like, you can enjoy your food and even celebrate without the harmful stuff!

Bonus note:  Watch way less TV than most people; and do NOT eat or drink while watching TV.  People who both watch less TV each week and never eat or drink while watching, eat and drink MUCH less of the harmful and fattening foods.

b)  ADDING the things that protect your health and help you cause good health.

*Gradually add the most nutritious and organic vegetables until you eat 6 to 9 servings a day.  Even half that will help.  And, at first, even one real vegetable on one day a week will get you started.  (White potatoes, unless specially prepared, and/or French fries of any kind do NOT count as real vegetables and are both fattening and harmful to eat.  Corn and popped corn also do not count for similar reasons.)

*Eat one or two servings a day of an organic fruit.  (Many fruits that are not organic are heavily sprayed; and the juices of even organic fruits are depleted of nutrients and fattening to drink.)

*Gradually work up to at least two sessions a week of vigorous strength training -- even 10 to 20 minutes each time can help.

*Gradually work up to at least three sessions a week of vigorous cardio with slower parts or rests between the faster or vigorous parts; and do no more than 20 minutes per session.

If you have time for other light exercises like gardening or yoga or tai chi, do them.  Slow walks can also work.

But working people often benefit most and find most doable just the strength training and short sessions of vigorous cardio.

(Mild exercise comparable to easy paced walking that you can do at your desk is worth doing but not here yet in convenient or affordable ways that I know of.  When it does show, it is worth adding as it cuts the harm from sitting too much and may help a bit with fat loss.)

It’s also worth noting that doing your exercise sessions first thing in the morning before the other demands of your day begin is so much more reliable that all or most of your exercise should be done then.

And, when possible doing your exercise sessions at your home, makes them enough more time efficient you do them more reliably or do more per session or both!

True, adding it all up it’s a lot.

But the stuff to leave out saves money and gets a lot easier fast and gives you effortless fat loss once you do it by habit and is very protective for your health.

You get good at the exercises and it’s fun to keep getting better at them.

And, it becomes really nice to eat well and enjoy it and still lose fat you keep off!