Weight Loss – Back to the Basics

I recently read a ChangeThis manifesto, The New Time Management: Simply Focus on the Fundamentals, and Toss Away the Tips, By Francis Wade.

Francis describes 7 fundamentals he believes are critical for any professional to master Time Management. He makes the comparison to athletes who have to refocus on the fundamentals. For example:

  • Tiger Woods going to practice and making 1000’s of putts a day.
  • Or a Professional basketball player, such as Michael Jordan, taking 1000’s of free throws or jump shots a day.
  • Or Maria Sharapova, a tennis player who takes thousands of tennis swings a day.

All of these all stars, or professional athletes, practice fundamentals deliberately every day.

Can we stop there? As a hobby trombonist taking lessons with Professional Trombone Performers, They all stress fundamental practices such as learning scales, breathing exercises, note flexibility studies, and so on and so forth.

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Let’s rephrase Francis Wade’s Title:

Weight Loss Manifesto: The New Weight Loss System: Simply Focus on the Fundamentals and Throw Away the Tips.

Every day, we hear tips in the form of fad diets. Flat Belly MUFA Diet, South Beach Diet, Atkins Protein Diet, Mediterranean Diet, French Diet, Don’t Eat Anything Diet, See Food Diet, Peanut Butter and Jelly Diet, I could go on and on. As my brother says, in You don’t diet? you have a diet – now make it a good one.

What’s the deal? What should I do with all these fad diets? Francis Wade Suggest when it comes to Time Management Systems:

…The result is that the users of different systems are either raving fans, or failed adopters.
The fans are the lucky ones whose habits easily fit into the new system they are learning. The failures are those who get fired up for a few days, and after a week are forced to go back to their old habits.

My observation is that the vast majority of professionals take a bit from here and a bit from there to craft their own unique set of habits. Unfortunately, they do so without understanding the fundamentals, and the results in some cases are disastrous.

Their system of habits doesn’t work, but they don’t know why. It allows stress, missed appointments and forgotten commitments to occur too frequently, but they don’t know where to start to fix their systems.

Luckily for them, the 7 fundamental practices are perfect for the job or fixing, upgrading or adapting personal time management systems.

When a professional athlete’s game deteriorates, which happens to all of them at some point in time, they go back to the fundamentals. So must a working professional.

I would add so must an everyday healthy person. Everyday, we must be cognizant of our diet and exercise choices and focus on the fundamentals.

Often times, people start a new diet, see results at first, but then fall off the wagon. Why? Because that system doesn’t fit YOU. Everyone is different. Just as a professional must pick and choose what items fit in their own time management habits, we as healthy eaters must pick and choose habits that fit our own bodies and minds.

Okay, we understand.  Focus on the Fundamentals: What are the fundamentals of a becoming physically fit the abridged version?

Monitor your Biometrics at regular intervals

Possible examples:

  • weigh yourself everyday,
  • measure your waist line every week
  • Record your BMI every month
  • take a picture of yourself every month

Exercise, and be mindful about the exercise

Find an exercise you like and do it effortlessly.

  • Some people are Artists, I say then paint building sized murals that require dexterity.
  • Some people are outdoors people, I say hike in the forest, or garden.
  • Some people are shoppers, then I say go to the biggest mall you can find and walk and walk, and walk as much as you can as often as you can.
  • Do it everyday.

Eat Standard Portions

Healthy Eating has its own set of Fundamentals which we’ll talk about sometime in the future. Generally, I’d say:

  • Eat Protein and MUFA at every meal
  • Eat Plants as much as possible.
  • Learn what the correct portion is, and stick to it!

Retrain your Emotional and Social Eating

How do we do this?

  • Keep a Food Diary.  By keeping a food diary and writing down what you eat before you eat it, You’ll be mindful of what you are doing.  This will you stop binges.
  • Making your Weight Management Public and Social.  By sharing your goals with your friends, you are putting peer pressure on yourself.  It’s amazing how many people will not want to let someone else down, but they’ll let themselves down all the time.  In other words, if you tell your friend you are not going to eat ice cream today.  You don’t want to let that friend down.  If you tell yourself and only yourself, you are more likely to break that self promise since it is not out in the public.
  • Become a Positive person.

Some diets say exercise 8 minutes a day. Some diets say eat 60% protein, 30% fat, 10% carbs. Some Diets say eat fish and oil.  Some diets suggest walking 10,00 steps a day. Whatever it is, Focus on the Fundamentals.

Since Weight Loss is personal and everyone is different,  What are your fundamentals?

7 thoughts on “Weight Loss – Back to the Basics”

  1. All commercial weight loss programs have one basic thing in common – they all attempt to create a calorie deficit (burning more than you take in). While this is critical to losing fat, it is certainly not the only component. And there are more effective ways to do that than just reducing your calorie intake. Any fat loss program must include resistance training, interval training and supplementation in addition to nutrition changes.

  2. @Matt. Totally agree. In fact, it has been proven that calorie deficits without exercise forces a person to burn muscle in addition to fat which is a negative in the long run.

    As for supplementation, if you mean supplements like Omega 3 pills, Protein Whey, or Vitamins. I think that is optional depending upon one’s diet.

  3. I agree with the comments that are listed here. But I would go a step further.

    I think many people become their own worst enemy when it comes to weight loss. They get so desperate to lose weight that they tend to choose the fad diets–the ones that promise “instant” weight loss.

    Because they are in such a hurry to lose weight now, they never actually follow a plan that could actually work. And so they never do lose weight and keep it off.

  4. I think people give up to quickly on their weight loss programs. They are so gung-ho when they first start, but give up when the weight doesn’t come off as fast as they think it should. They fall back into their old eating patterns as well as quitting their exercise programs.

  5. I have found that this helps too…
    2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat.
    Everyone knows that weight loss is all about modifying your lifestyle habits to a considerable extent. What many don’t realize that this cannot be done overnight! If you try to make significant changes in your lifestyle within a very short time, chances are that you will only be frustrated and disappointed with your weight loss efforts. Also, there is more to weight loss than just diet and exercise. In this article I will take you beyond the world of strict diets and rigorous exercise routines!

    Avoid self-sabotaging thoughts:
    Self-sabotaging thoughts will do you more harm than fake diet pills. Just imagine, if you always think that you cannot do the things you need to do in order to lose weight, how can you ever achieve your weight loss goals?

    If you think that you cannot do sit-ups and push-ups, you are probably jumping to conclusions and being too self-analytical even before you have tried these workouts!

    If you think that doing thirty push-ups is overwhelming for you, start small. Start with 10 push-ups, and thank yourself once you have done it successfully! Then try to add one or two extra push-ups every day to your routine until you reach your target of thirty. You see, when you start small, it becomes much easier to reach your goals!

    Instead of thinking too much, just take action and DO it! The amount of time you spend on thinking and criticizing yourself, you may as well as spend it on some exercise. While the former will do you no good, the latter will help you burn fat and lose weight!

    Get support:
    Proper support is essential in order to keep you determined and motivated. Without support, you won’t be able to lose weight successfully. That is why it is essential that you enlist the support of your friends and family who understand you and support your goals. It is also essential that you choose a weight loss program which offers support to its members in the form of a support group or forum. In a forum, you will get support and tips from your peers and experts alike!

    Surround yourself with supportive people and stay away from the negative people who can only find faults with you!

    If you follow these tips there is no reason why you won’t be able to lose weight! Remember that you can achieve whatever you believe in your mind. If you believe you can lose weight, you WILL! It does sound cliché but is very much true!

    Friends In Health,
    Dwight Pierson

    P.S. Ridding your body of parasites is also an optimum way of feeling better and even losing weight. Find out about the gross animals living inside of us at my new sites:

  6. I think the monitoring should be more about how you feel, rather than the numbers.

    BMI and weighing machines can be deceptive as they don’t focus on your fat loss. Poor numbers can lead to poor motivation. So focus more on how you feel, listen to your body.

    I agree with everything else in the article. Ignore the hype and get back to basics. Very simply put, do some activity that you enjoy, and eat the correct balance of food groups.

    The only problem is getting the people who need to read articles like this, to actually read them.

    The hype’s been winning for a long time. It’s time for a complete change of attitude, and it starts here.

    Good luck.

  7. @Chris – I agree, it’s very easy for everyone to fall back into their old patterns. I personally think making your weight loss public with the help of a support group can definitely help prevent that slip-up.

    @Leo – Having a support group is critical as is thinking positive. Thanks for the thoughts.

    @Asad – True, focusing on how you feel can help. However, some people will quit and won’t or do not inherently push themselves. So, for those people, objective metrics can help them. Great thoughts though. How do we get those who need to read these types of articles reading them?

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