How long will it take to lose 75 pounds?
Do you feel guilt and shame because you are overweight? Have you had enough of the condescending looks? Have you been overlooked for promotions or raises and you think it is because you are too fat? Do you suspect that your husband or wife are not as attracted to you anymore because of your weight?
Are you wondering if you are just lazy or weak because you cannot get down to a normal weight? Does your feeling fat affect your self-esteem and confidence? Are you afraid of what obesity will cost you in terms of your health?
First, you need to know that your obesity is NOT your fault. Overweight and obesity is the natural result of the current American/western lifestyle for most men and women in America.
In fact, 75 percent of adult Americans are either overweight or obese.
Today, 7 in 10 Americans are obese or overweight, but only 36 percent think they have a weight problem.((https://www.washingtonpost.com/news/wonk/wp/2016/12/01/nearly-half-of-americas-overweight-people-dont-realize-theyre-overweight/?noredirect=on&utm_term=.2aa1a912eba8))
The consequences of obesity are much worse than just not looking good in or out of clothing. And you are very familiar with them:
- High Cholesterol
- High Blood pressure
- Type 2 Diabetes
- Heart Disease
- Bone and joint problems like osteoarthritis
But, here is the good news: You can easily correct the problem. If no one has been able to tell you how, you will know how by the end of this article.
Is food your friend or enemy?
You eat, but you get fatter and fatter with the years.
Epidemiologists have observed that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age.((https://www.washingtonpost.com/news/wonk/wp/2016/01/29/the-age-when-you-gain-the-most-weight/?utm_term=.617dd6b57e18))
The average American will gain about one pound of additional weight each year from age 25, or 35 additional pounds by the age of 60. This is because we typically also lose about a half pound of bone and muscle mass each year — unless we’re physically active, of course — then our body fat is increasing by 1.5 pounds each year.((https://www.sharecare.com/health/weight-loss/how-much-weight-person-gain-lifetime))
Do the following thought experiment. Take your current weight, and add two pounds for every year until you hit age 60. The average American will gain 35 pounds by the age of 60. Today, 3/4 of the adult population over 20 is either overweight or obese.
But, you do not have to be part of that statistic. You need to learn how to eat without gaining weight.
Your typical weekday
Is this similar to your typical weekday?
- You rush off to work.
- You have to give a presentation or go to a meeting.
- And you have a 30 minute to one hour or more commute to the office.
- Where you will sit most of the day.
- While you are walking to your job, you stop off at a food cart and get a bagel and butter.
- Add an orange juice and/or coffee with a muffin.
- Sometimes, more often than not, you do not have time for breakfast.
- Or even lunch.
- Then you come home famished at the end of the day.
Does this sound familiar to you?
Do you ever eat real food?
Food like vegetables, whole grains, oatmeal, berries, eggs, legumes, fish, water, tea, nuts, fruits? You likely have no time for real food. Let’s say you have a slice of tomato on your bagels and lox. Do you think you had your vegetables for the day?
What is more convenient than processed food? You grab a donut, a brownie, a slice of pizza, a hamburger, an egg McMuffin. Industrial facilities manufacture processed food. Your average supermarket is overflowing with processed food.
You are lucky if you can find watercress, bok choy or okra in your supermarket. Vegetables do not take center stage.
Which food products get center stage?
- Frozen dinners,
- Ice cream,
- Refined grains,
- Processed foods
A new study proves fast food is the problem
A new study, published in the Journal of the American Medical Association (JAMA) found that people who cut back on added sugar lose a lot of weight. This also applies to refined grains and highly processed foods. An important element is that they eat plenty of vegetables and whole foods. These people lost significant amounts of weight over the course of a year.
The research lends strong support to the notion that diet quality, not quantity, is what helps people lose and manage their weight most easily in the long run.
It also suggests that health authorities should shift away from telling the public to obsess over calories and instead encourage Americans to avoid processed foods that are made with refined starches and added sugar, like bagels, white bread, refined flour and sugary snacks and beverages, said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.
The new study stands apart from many previous weight-loss trials because it did not set extremely restrictive carbohydrate, fat or caloric limits on people and emphasized that they focus on eating whole or “real” foods — as much as they needed to avoid feeling hungry.((https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html))
Fast food, junk food, processed food, leads off the 3 most common habits of the overweight man or woman.
If on the other hand, you focus on eating real food, you will lose your excess weight. And this will happen faster than you ever thought possible.
- How to Lose 20 Pounds in 3 Months Using 5 Simple Steps
- The Best Diet to Lose Weight Fast – Secrets You Already Know
Lose weight without counting calories
Do you eat on the run? Or In the car, subway, or walking on the sidewalk? Is it true that sometimes you have no time for meals during the day? And the only time you get to eat is when you get home?
Have you ever said, “I did not eat all day, I was so busy at work!”? And feel a tinge of heroism for being such a hard worker. But, you do not realize that your fat hanging over your belt is your body’s revenge. Why? Because you starved your innocent body the entire day!
So, your body will force you to make up the calories. As a result, dinner will go on for hours. And dinner concludes with more snacking while sitting and watching TV.
Which is the only time you get to relax.
Let’s get this straight. During the day when your body needs food and energy to function, you starve your body. But at night, when it is time to rest, that is when you overfeed your hungry body?
What is the solution?
All you have to do is make sure that you have 3 meals and at least 1 snack every day.
- Breakfast at 9 am
- Lunch at 12 pm
- Snack at 3 pm
- Dinner at 7 pm
Train your body to expect fuel at consistent times. And now suddenly, your body can start releasing stored up fat. Because you are no longer in a famine!
The number 2 usual habit of the overweight man or woman is having no set meal pattern.
Build a body you can be proud of
That is easy, just sit most of the day, right? Ah, but hold on, you know that sitting will not build the body you want.
But, how do you build your body if you sit most of the day?
- Sit in your car, on the
- bus or
- train to commute?
- Then you sit in your office, at your
- desk or at
- meetings the rest of the day.
- And then you sit once more in the car, bus or train on the way home.
- Or on the lazy boy or
- couch for another 3 to 5 hours.
- An entire day of sitting.
All you have to do is to start moving. At least 30 minutes a day.
Either walk to or from the bus or train for 30 minutes before your commute. Or take a 30-minute walk break during your lunchtime. You have to start moving. Swim, bike, use a treadmill or elliptical.
Walking alone is enough to start losing weight. And once you have lost weight, don’t think you can stop moving. To this day, I use the elliptical for at least 30 minutes 5 times a week. And that is seven years after the beginning of my weight loss journey of 100 pounds in total.
Therefore, the third bad habit of the overweight man is sitting. too. much.
The big 3 habits that make you fat
Ditch these 3 habits of the obese western man or woman and get lean, fast:
- fast food
- skipping meals
- sitting too much
Who is this obese man?
I know the story of this fat guy. His own friend labeled him ‘fat bastard’. Nice. That is what friends do, right? But, the truth is that his good friend does love him. Only, he hoped that calling him fat bastard might knock some sense into him.
And you know what? It worked.
I lost weight. A lot of weight, and without a personal trainer. In 6 months, by ditching those three habits, I lost 75 pounds. And over 15 months, I took off a total of 100 pounds.
That’s right, this obese guy was me. And I am hoping that my story will inspire you to make the same small lifestyle changes.
In 2012 I was over 250 pounds with a 50-inch waist.
What are those 3 common habits?
- I ate fast food for the majority of the time.
- I skipped meals regularly. That was my meal pattern, don’t eat in the day and pack it in at night.
- And, I rarely moved.
Instead, I decided to do the following:
- Eat real food and cut out the processed food.
- Stop skipping meals and have at least 3 meals and one snack every day.
- Start walking or use the elliptical at least 30 minutes a day. After about six months I added pushups, squats, and deadlifts a few days a week.
In 6 months, I lost 75 pounds and a total of 100 pounds over the course of a year.
If you ditch those 3 common habits, you will also lose weight. Whether you need to lose 20, 50, 75 or 100 pounds, you will be successful.
Ditching 3 common habits can help rebuild your health and fitness. Miraculously, my body responded at the age of 55 and I lost 75 pounds in 6 months.
I am not special. Your body will respond in the same way. When you start getting healthier, you will find the motivation to care and strength to train harder. Your doctor will no longer tell you it is urgent to lose weight. In fact, your doctor might ask you how did you lose weight?
So he/she can share it with other overweight patients.
You will become stronger in mind and body so you can survive the rat race. Or cope with divorce, estrangement, depression, or job loss. You will be visible again. Hope, confidence and a brighter future are now the portraits of your life.
A new life that you are creating by rebuilding your strength and fitness.
Start ditching those 3 bad habits.
And after you start the Fit Apprentice plan, you will also take off 75 pounds in 6 months. Or even 100 pounds over a year.
The point is to start now. So next up, read: how to lose 20 pounds in 3 months using 5 Simple Steps. Let the magic begin.