A bit of history to start.
False information from the USA.
The corn growers in the USA got their Government to lie about the factors causing the weight crisis and blaming it on fat instead of sugar, which was the actual culprit.
I have old files on my computer and this shows I was believing the false information.
A BMI over 30 puts you in the "Obese" category.
In 1998 I had a BMI of 29.9 and the thought of joining The Obese made me get busy about doing something about my weight. I started by reading the book "The Fat Loss Handbook". I also bought a Calorie and Fat counter book relevant to Perth, where I was at the time.
As the Handbook tells you, fat is the big problem, or the problem which makes you big.
At the time I was over 93kg. Within a few months a regimen of Watching fat intake and Walking had brought it down to the high eighties.
The Buddhist monks have two meals a day, and for nearly a year that is basically what I have been doing in Thailand, with food that is tasty but high in cereals and vegetables. The scales at the beginning of June, 2000, have indicated just over eighty kilogrammes. Ideal weight for me is 78kg.
So if you are thick, then WW; Watch the type of fat and Walk.
Now that was history with false information from the USA.
And now for my current information.
You need to keep your weight under control.
There is no quick fix for fat. A few days at a Health Resort will lose weight in your pocket but no where else.
The maximum you can lose each week, safely, is two kilogrammes. More than this and it is all water, which you will drink again, or you had better see a doctor, as you are sick.
We can get you started on the regimen required to take off those extra kilogrammes and get you on the path to less weight. You could lose 8 kilogrammes in the month. You probably won't.
The body tends to maintain the status quo. It tends to keep your body weight at what it currently is. As we all know it does a better job in stopping us from losing weight than it does in stopping us from gaining weight.
This is because losing weight indicates to the body that you are under stress. There is a lack of food. Otherwise you would eat enough to keep your weight the same. It tries to help you by bringing into play mechanisms that try to keep your body weight the same.
An increase in weight signals to the body that times are good. There is lots of food. You can store it up for the bad times, which have always existed in prehistory. It is advantageous to store it up. You don't want to keep your body weight the same if there is an opportunity to gain an extra 10 kilogrammes of fat to help survive the lean times which have always been ahead. So you can gain weight. That is good. But you can't lose weight. That is bad. If you are a caveman anyway.
The solution is to experience feelings of hunger regularly. A lion sitting under a tree does not have the ability to trot off to the corner shop for a regular helping of deer. He frequently feels hungry. If you feel hungry you are going to get the energy you need from your reserves of fat. When you do eat keep off sugar. Just no sugar. After a while you will get used to your coffee tasting sugar free. Sugar is unnecessary energy which is just going to be stored as fat. You need to eliminate it from your diet.
An increase in your weight shows that your energy intake is greater than your energy use.
It follows that as well as keeping your energy intake low you can increase your energy use by doing suitable exercise.
For a person very overweight this means that running is out as your joints will not like it. Best is to swim.
A cheaper option to weigh less is to
It ensures that you are not taking in more energy. And if you are too fat you need to have a net energy deficiency each day.
You also need to increase your metabolic rate so your body needs more energy than you are supplying. Obviously you can walk, and walk, and walk. The work done walking is when you lift your body with each step. Consequently if you climb a set of stairs or a hill you are doing as much work as walking a longer distance.
I had the experience several years ago of painting an apartment in Bangkok and needing to climb the stepladder and then get down. Initially I found three laps wore me out because I was definitely unfit. The need to paint all the room meant having to continue so my number of ups and downs got better. My appetite also got less. Consequently my weight got less.
Determined to keep it down I ate only when my hunger got to be too much. The result was pleasing with my belt being on the second of the two extra notches that the Findig shop worker put in the belt I had bought from them earlier.
The trouble is I am now back in Australia where there are so many items to tempt the palate. Just look at the rows of unnecessary energy items in a Coles store. A couple of Mars bars for after dinner, or chocolate eclairs, or vanilla slices or ………..
Remember to reduce weight the energy out must exceed energy in.
ENERGY OUT INCREASE and ENERGY IN DECREASE
No more Big Macs, super-size meals, chocolates, ………
Also remember that if your weight makes walking a problem there are swimming pools just waiting for your body. Presumably you know that GT is warm in winter.
So now some data from 2023.
A year of no chocolate or icecream or any other sweets and I fit into the jeans I bought in 2008 which I had not managed for years.
So do not put chocolate or icecream in your trolley.
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