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Aug 7

Six things no one tells you about losing weight – NEWS.com.au

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This couple lost 100kg's between them in just 12 months on 'This Time Next Year'. Courtesy: Channel Nine

You might think weight loss is simple. Its not.

WHEN it comes to shedding kilos, you probably think you know the formula.

Calories in vs. calories out, and the weight will fall off. Right? Not quite.

There are several things you ought to know before you tackle a healthier waistline.

1. FORGET THE FORMULA

This science behind shifting weight basically says that if your calories out (exercise) exceed your calories in (food), then youll see results.

While this is correct, to some extent, its not always this simple. Weight loss is complicated when you factor in genetics, environment, underlying health issues, fitness, biological age, to name a few.

2. SCRAP THE SCALES

Health professionals will tell you losing around 0.5kg a week is a good guide. But stepping on the scales each morning may prove more disheartening than motivating.

Why? The scale weighs everything: bone, muscle, water (which makes up 70 per cent of the body) and body fat. Just because your scale is not heading south, doesnt mean you are not making progress. So dont overly rely on the scale and use measurements or clothing as your results indicator.

3. FOOD COMES FIRST

You often hear 80% diet and 20% exercise? While this theory may not be completely accurate, its true that what goes into your mouth is the key to success.

You can lose weight without exercise (not recommended), but you cannot lose weight if your calories counteract your hard work at the gym. Remember though, exercise has numerous benefits beyond burning calories: mental health, self-esteem, energy, heart health . you name it.

4. PREPARE FOR PLATEAUS

The road to success is not a straight one. Youll probably find you gain momentum, then have a few set backs, then maybe have another great few weeks, then plateau. As mentioned above, there are many forces working behind the scenes hormones, stress, genetics and lifestyle hindrances. Plus, physiologically, our body protects us from weight loss more than it protects us against weight gain. So prepare for some ups and downs.

5. YOUR FRIENDS ARE NOT YOUR FRIENDS

OK, sounds a little harsh, but even well-meaning of friends can steer you off course. Youll be faced with conflicting advice: Just cut out the carbs! or Carbs are fine, just eliminate fat. Also, theres the temptation that comes with social outings.

As hard as it may be, plan around these and have contingent solutions so you stick to your guns. If it helps, fill your mind with motivating podcasts or spend time with people who share similar goals.

6. ITLL FEEL A LITTLE WEIRD

Youre used to how your body feels, how you hold yourself, how clothes look, how you move. So as your body changes, youll start to feel a little different. Spend time in front of the mirror, working on your new personal style, and falling in love with your body.

Its important to note that improved self-esteem doesnt happen overnight.

Kathleen Alleaume is an exercise and nutrition scientist and author of Whats Eating You?

Excerpt from:
Six things no one tells you about losing weight - NEWS.com.au

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