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  1. Weightloss - Matt Stirling Fitness
  2. Lose weight without going to the gym with these easy life changes.
  3. Weight loss articles
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The nightly six pack. The propensity to plop down on the couch and stay there for hours after work. Instead, try to understand the underlying contexts that give rise to the habits. That way, you can target the contexts — the situations, the emotions, the cues — that trigger the habit. You can also replace the bad habit with a good one. I recommend The Power of Habit for those looking to learn more about habits, how to break bad ones and create new ones.

We are social animals. In fact, acknowledgement and indulgence of that fact is crucial for maintaining and supporting personal health. That innate drive to be accepted by and avoid offending those around us, however, can also keep us from making the right dietary choices when those around us are constantly bringing cookies into the office, going out to eat at the Chinese buffet, ordering wings and fries at happy hour, and so on.

You can, however, decide to be the weird person who turns it down. Sometimes you just have to bull your way through it and bear the consequences. Like running hurdles on the track, scaling this particular psychological hurdle gets easier the more you do it. Read GCBC , at least the first half that deals with the diet-heart hypothesis to have your fear ripped asunder to be replaced with a strong yearning for butter. Read the success stories on this very site from people who ate lots of fat and lost weight, improved their blood markers, and lowered their risk of developing heart disease.

Taken together, clinical research and personal anecdote combine to form a powerful de-conditioning agent. The problem is the stress, not the food. If that means taking specific steps, like avoiding a particularly caustic personality in your life or switching jobs at the first available opportunity, so be it. It might also require taking a more general approach to stress reduction, like daily meditation , a morning walk, or some time in nature. Better yet, take both specific and general steps. The initial weight loss is a rush.

It comes so quickly and so effortlessly for many people that people often assume that doing whatever caused that first big burst of change will work in perpetuity. They become wedded to the initial method, even as it stops working. This identification often persists even when it stops working, or stops working quite so smoothly. Stalling is hard, especially if it persists for months on end.

But stalling is completely normal. Weight loss as mentioned above is easiest when you have the most to lose. The solution? Enjoy the improved and steadier energy throughout the day. Cherish the newfound appreciation and capacity for outdoor activities. But it will never come if you give up. Ah, the gym: hall of mirrors, impossibly ripped testosterbros, models, and high standards, all of whom are prepared to gaze disapprovingly in your specific direction. Or so some people assume. In reality, the gym is full of people trying to lose some weight, build some muscle , and gnash their teeth in pleasurewrath at the latest episode of Hannity on Fox as they walk the treadmill.

And most of them are just as self-conscious as you. You just gotta go for it. That said, there are a few strategies to ease your embarrassment:. Consider a trainer. Get a plan. Primal Blueprint Fitness is another free option. Work out elsewhere. Who needs the gym? Not everyone. Go for hikes , lift your own bodyweight, build a home gym, buy a few kettlebells and a sandbag and make a slosh tube or two, play sports. Besides, those big guys with tank tops that show ample man nipple?

That advice still stands, especially the more wrapped up you get in all this Primal stuff, and yet I hear about it a lot. You eat a bite or two of nigiri with the rice along with some shrimp tempura and freak out on yourself, going on a three day water fast to cleanse the impurities and end up derailing the entire ship , tanking your metabolism, and triggering a weeklong binge.

And yet somehow they keep coming back. Somehow we keep getting success stories. Somehow people are getting massive benefits from adopting a less than perfect Primal lifestyle. Realize this, and the black and white thinking should dissipate. Depression is often linked to weight gain , and the two appear to be mutually reinforcing. It could be a very mechanistic thing, too. In a post from last year, Dr. Emily Deans explained how depression can lead to increased cortisol, circulating levels of inflammatory cytokines throughout the body and the brain , impaired glucose tolerance, and accumulation of visceral fat.

Resistin, a hormone that increases insulin resistance and diabetes, also increases during depression. Depression has long been linked to type 2 diabetes , too. You may not know exactly how to scale this particular hurdle yet, but at least you can identify and begin to assay it.


Weightloss - Matt Stirling Fitness

As animals subject to competitive pressures, we have the tendency to constantly compare ourselves to other members of the species. An animal that wonders about its own existence also has the ability to wonder about how they stack up against other animals. As for how this can become a psychological hurdle impeding weight loss, there can be a couple reasons.

You have to give it a chance to work — or to not work. Let me know what you think in the comment section, and be sure to include any psychological hurdles I might have missed. Thanks for reading! If you'd like to add an avatar to all of your comments click here! Your email address will not be published. No matter how many times you read this type of encouragement, it is still up to you. I think I am going to pick one thing at a time and make a change for the better; smaller steps maybe? Thanks Mark, brilliant post.

Small steps taken many times accumulate to great distances. I started with small steps. I used to drink cans of soda a day. So, to start I cut back to 1 can a day, then started to have one every other day. Just about every day the weight-loss-stall question comes up on the forum—gotta send them here! Sounds familiar — I sure do enjoy the red wine and dark chocolate — knew it was getting out of hand… I too will see how well it works to correct this.

Lose weight without going to the gym with these easy life changes.

Thanks Mark! Too much daily wine and dark chocolate get me too!! I shall be trying it very soon. The admin Assistant with the candy basket is so difficult to pass up — dove dark chocolate- and i walk by her desk when ever i leave my office. The girl who used to stock our office snacks recently left, much to my dismay. She was so healthy and awesome and stocked us with nuts with no seed oils, unsweetened applesauce, snap peas and carrots in the fridge, and a giant fruit bowl with tons of variety.


The best part was people totally ate them! She would buy soda for the people who requested it, but it was mostly water, green drinks, unsweetened ice tea, etc. Basically, work food temptations suck. When I get derailed I go so hard. Versus the real thought out decision to have something usually means I can limit how much. Rather than a mistake it was a decision. Makes total sense to me. Wow your comment describes me exactly! Good to know I am not the only one who goes through these issues. You sound just like me…total derailment when it happens.

Go big or go home and that goes for the binges. Really having the battle of my life right now to get a pound off, getting really frustrated and wondering about depression. Turning forty has been really rough. This is a great article! I do have several excuses why I could not maintain my weight loss program. First of all, I got lazy to do the workouts. Secondly, I am losing the motivation to lose weight.

Lastly, I could not control my cravings for unhealthy food. These are my obstacles that hinder me to attain my objectives. I am still struggling to overcome all these obstacles. Anyway, thanks for sharing! Any reason my ranking of priorities should change? I think this is a good point. That, however, very quickly turned into me feeling bloated, sleeping terribly, unable to focus on school or anything else, and generally feeling terrible about myself.

My weight was up only 5 pounds, but WOW…what a difference. Maybe making other goals beside weight loss goals will help keep us on track without worrying so much about weight loss; goals like upping push ups in a single set or pull ups, or running a mile faster. Always great reminders to what I need to be doing to stay happy and healthy. I myself am at that point, I could lose up to 10lb if I really worked at it, but for me right now the important markers are what my body CAN do — pull ups, sprint for the train, stand up all day, walk heaps — not what it weighs or even what it looks like.

I feel bad for you. Paradoxically, eating large quantities of carrots was long thought to give the power of night vision, hence allowing children to overcome their fears of the dark. Losing this belly, ditching these moobs…it just seems like a betrayal or something. Odd, I know, but there it is. I had dropped fifty pounds and now forty of it is back and not in the good body composition way. I totally jive with that..

People tend create an id around their general body weight. My Dad has both of the same problems after spending his life significantly overweight. All I can say is that if you change your mind, you can change the your world. Amy, that comment so resonates with me. I have come to identify myself as a fat person for 4 years now, and before that I was still a little chunky. I have never in my life been thin and I am terrified of the type of attention I might receive. I am also afraid of maintaining the lifestyle. All I can say is that if you change your mind, you can change your world.

Not strange at all. Does anyone think they stay fat in order to rebel? I think this may be my issue. For so many years I have thought that I would be the perfect person if I lost the weight. Fat was my shield and all I have known. It is late so I may not be explaining myself clearly, but I think my motivesstem from bad habits as well.

I had amazing results for the first two months but then started to suffer from increased cortisol and poor sleep. Is there a link between high cortisol and low carb eating? I developed an autoimmune disease short after starting low carb. Thanks for any insights. Anders, I am glad you shared this! I have had the same problem not sleeping well since lowering the carbs. If I have a little more carbs with dinner or early evening, I definitely sleep better. Not a lot, but it felt like a betrayal or something of what I was trying to achieve.

I finally realized what Mark said about all or nothing thinking and loosened up a bit. I gave up all wheat and after about 5 weeks started to get heartburn. Finally had some bread at Easter and it went away. Ok, now what? I am still staying away from the bread but allowing a potato with dinner or a handful of corn chips. Very helpful! I fall in the category of getting stuck on what worked initially. It was encouraging to hear you say that it is not uncommon but also a good reminder that I may need to change things up. Carly if you find a way to overcome that let us know!

Self reflection can go a long, long, long way. Seriously consider what made you make that choice. Talk it out, or write it down. Then, the very next meal, get back on track. This is my first consideration and it has helped me stay on track, it also helps that so much Primal fare feels indugent and delicious.

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  • 10 Psychological Hurdles Keeping You From Losing Weight (and How to Overcome Them)!

I think that in some ways the fact that Primal seems couter-intuitive for anyone brought up in the generation taught to fear fat is a good thing. Well, for me at least. Secondly, by not allowing yourself to make the decision while in the act of slipping, you are no longer directly in the mindset associated with the slip that allowed it in the first place and will likely be able to make a sound logical choice.

I just this morning emailed the experts on this exact question. But if it happens I get back on. Each fall is shorter than the previous. Forward on….. Yes and yes. I am 60 yrs old, retired from a mostly sedentary office read: chained to desk career, thyroid disease sufferer, family history of heart disease, have passed through menopause, and am approx. In the last two months, I have substantially deleted most wheat-based foods and obvious sugars in my diet, and lost 10 pounds.

Two months to lose 10 lbs????? Well, better than nothing. Oh, and I usually average two miles a day of walking. Once warmer weather returns to Michigan, I will be swimming daily, up to one mile a day. Yes, I still have a belly and flabby midriff, but I am rational about it ….. Thanks for the continued insight and inspiration I get from reading the posts and articles on this site. Great read and comments from readers. A very wise man once told me an idea on targets and how to achieve anything in life; physically or mentally by writing them down on paper. Most people ladies especially like lists, then start crossing them of starting with the easiest ones to achieve, then start knocking off the harder ones, you will always feel you are getting some where and achieving your to do list.

Do not number them or colour code them just write them down in any order and then crack on, YOU will feel great. Thanks Gary Turner. Mark consistently turns out great material, this article is especially outstanding and contains vital guidance and advice that should be absorbed on an intellectual and emotional level. The habits are a killer for me, as well as eating to self-soothe. Had a bad day? You deserve some ice cream! Celebrate with ice cream! I have family members that say the same thing. I do the same thing.

I used to joke it was my inner teenager rebelling over anyone judging me for good or bad , and then finally someone asked me what my teenager was protecting me from. Sometimes our fears come from something that happened to us, and specifically to our bodies, in the past, and part of our brains are still living in that moment, stuck making decisions like a 16 yr old instead of the adult that we are. We want to hide fat makes great camouflage to hide from sexual attention or prove that no one call tell us what to do even when what we are telling ourselves is destructive.

Maybe work on figuring out why are you afraid.

Weight loss articles

What is the worse case scenario if you do lose weight or stick to a plan? What are you telling yourself that would mean? And they compare that to reality. Thank you. Working through the issues is scary in itself. Also, living as a fat person is very different from living as a healthy thinner person.

I have a lot of issues. Identifying them is a very important step. Dealing with them and moving on is a lot harder. I am a big fan of meridian tapping aka EFT for emotional release. It has been extremely useful in my life to help me recognized and let go of some of my hangups in a gentle, but quickly effective fashion. There was no sliding scale in other words. I had to stop fooling myself that everything to do with life was somehow inherently bad.

Many shades of wrong, is never going to cut it in the right department. Melanie so sorry you are having this issue. I want to encourage you to look around to see if you can find something to help you transform your fear of losing weight to something positive. Feelings buried alive never die, dig them out and transform them into something that you want to feel instead. I run 3 times a week and also do weights and watch what I eat. Started off as a great article — but I stopped after the Hannity comment.

Some of your readers are Consevatives and we do watch Fox. Please leave out the political commentary. Thank you FOXy for saying that. Mark, please be careful what you say. I have lost 10 lbs eating primal and my blood work came out great this last time. Very tacky little dig. Wow Mark, reduce humans to animals and no one says a peep. But one backhanded comment that it may not be the best way to get along in the world for your screwed up government to tell the rest of the world how to not be screwed up and killing any who disagree and you get multiple rebukes.

Tough crowd! But soldier on you pro-war pro-lifers! I re-read the article just to find Hannity comment. Thus, the pleasurable mouth froth. In carefully review your post, I note some of the same tendencies. Lot of frothy goodness there. When I turned off all of it and actually started listening to people, none of it sounded quite so dumb anymore, regardless of political orientation. Never heard of Hannity. International audience here folks. I only start to mind when it gets hateful, especially toward my God.

All our pictures in Vietnam have the flag cut out for fear of retribution at the time. Great advice! Another bit of perspective may help. Personally, I lost about 60 pounds over 8 months. Since then I have kept it off for another 8 months. My weight is basically level, but my strength and muscles are still building.

I could afford to lose another , but I feel so much better than I ever previously imagined I could. I have lost weight, and I am keeping it off. Especially when we think of this as a lifestyle, those stalls should be celebrated. Eating oz of red meat daily helped bring my lipid panel numbers into healthy range — even after my cardiologist said it would not be impossible!!

Do I feel silly at the gym? Sometimes, yes, but do I let that stop me? Who woulda thought?! This was a great article. I am 4 days away from finishing the 21 day sugar detox. I knew the day I was starting it and I just started slowly cutting out sugars until the day of and then I just did it. I was pounds when I started. It was menopause creep and not understanding carbs that put on those pounds. I am relearning 40 years of cooking to now eat healthier, but the funny thing is, I always just liked the taste of my meat and veggies plain.

No salad dressing, no sauces nothing but the flavor of the food. I think this has helped me tremendously in this change. I can still follow the lists and eat the same things. I enjoyed this post, thanks for all you do! I live in Alaska and recently found out through a blood test that my Vitamin D levels were critically low Skip to content. Read his personal take on this story, which includes the shocking revelation of his own waist size.

So before the fat police could throw her in pudgy purgatory, Miki Yabe, 39, a manager at a major transportation corporation, went on a crash diet last month. In Japan, already the slimmest industrialized nation, people are fighting fat to ward off dreaded metabolic syndrome and comply with a government-imposed waistline standard. Concerned about rising rates of both in a graying nation, Japanese lawmakers last year set a maximum waistline size for anyone age 40 and older: 85 centimeters The experience of the Japanese offers lessons in how complicated it is to legislate good health.

Meantime, ordinary residents have been buying fitness equipment, joining gyms and popping herbal pills in an effort to lose weight, even though some doctors warn that they are already too thin to begin with. To the contrary, there is a problem of leanness in young females. Companies are offering discounted gym memberships and developing special diet plans for employees.

The convenience store chain Lawson has opened healthier food stores called Natural Lawson, featuring fresh fruits and vegetables. More from GlobalPost: Japan's obsession with whale meat. Those who fail to meet the waistline requirement must undergo counseling. If companies do not reduce the number of overweight employees by 10 percent by and 25 percent by , they could be required to pay more money into a health care program for the elderly. An estimated 56 million Japanese will have their waists measured this year.

More worrisome, in a nation that is aging faster than any other because of long life spans and low birth rates, the number of people with diabetes has risen from 6. Health care costs here are projected to double by and represent The program is also revolutionary in that incentivizes [companies] to reduce obesity. The hesitancy of some Japanese to expose their bare stomachs to the tape measure has led the government to allow the tape measures to be administered to clothed patients.

Atul had only a moderate loss of 8lbs but still in the right direction. Bharat fared a little better, losing 1 stone 4lbs. Sarah said,. Fi weighed in at 13 stone 6lbs and Sarah was 14 stone 6lbs. Fi wanted to lose a stone and a half and Sarah wanted to shift up to two stone. It can be expensive so sticking to seasonal fruit and veg would be a good idea. This app is used to log your food and it gives you your daily calorie allowance. Very similar to wlr's web-based app. Sarah was struggling with diet app as she tried logging bacon and the app came up with cabbage! Fi, however, said she would definitely be carrying on with the Wild Diet.

Changing eating habits is essential to losing weight but, as we know, this can be really hard to do. Wearable fitness and diet gadgets are estimated to be worth 34 billion dollars worldwide by They do everything from counting steps, reminding you to move and even locking up your food. But do they work? The first gadget was the Pavlok. You can set it so you shock yourself when undertaking a habit you want to break or, download the app to your phone and give it to someone else to zap you.

It pairs the behaviour with stimulus that is unpleasant. Xand likes Chinese dumplings but knows that too many will increase his waist size. So, during a lunch with his dad, he gave his dad his phone with the app. If Xand ate too many dumplings, his dad zapped him. The next gadget up was the K Safe. Xand locked away his spicy peanut snack.

As time went on he said,. The next gadget was a website called stick. Some experts believe that maintaining a healthy weight is about the bacteria in our guts — the gut micro biome. People with more diverse gut biomes tend to be slimmer according to experts like Professor Tim Spectre. He spoke to someone who had tried it, using poo from a healthy slim person, and he had lost weight. However, ingesting poo can be fatal and really should not be tried at home!

FMTs faecal micro biome transplants are used under laboratory conditions to treat severe stomach conditions. But the donors are screened thoroughly and the patients are under the watchful eye of the doctors — so, poo pills may be a treatment in the future but only under these conditions. So, as Xand says,. That said, for the time being, the best way to create diversity is to eat a wider variety of healthy foods. This week we were introduced to John and Mark who wanted to lose weight for a holiday to Florida.

Xand also took a closer look at why alcohol quite often scuppers weight loss attempts and how accurate activity trackers are, with some surprising results. I find meself snacking a lot on the buses. I absolutely love sweets, anything to do with sweets. Of course, he blamed that on the character he played — Sparky Monkey! John weighed in at 15 stone 1lb. This is a strictly seven day diet that includes clean, low calorie eating that claims to control cravings, clear your gut and shift the pounds.

A session of colonic irrigation and an infrared sauna is part of the deal too. Chef Stacie cooked up some tacos for John to try. When she served it he asked was it just the starter! But he did say it was delicious. He had the Godzilla Juice for breakfast — basically cucumber, kale, pear and dandelion leaves all whizzed up together.

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He sniffed it and said it smelt vile but said it tasted quite nice. Mark weighed in at 17 stone 2lbs. The diet chosen for him was SlimFast — a meal replacement twice a day and a healthy meal of up to calories. Dead easy to do but maybe not so easy to stick to — he only had to do it for a week though.

Mark said,. To help him, he got rid of the temptation of his fizzy drinks by pouring them away. On the first day, he said he enjoyed his milk shake brekkie. Mark said he was feeling quite tired but he put that down to the lack of fizzy drinks. He did say,. Before the weigh in, John said he was nervous but excited. He had lost 10lbs on the Gwyneth Paltrow Gloop Diet. John said he would do the Gloop Detox again because he did enjoy the food but he did find he was in the kitchen preparing food an awful lot.

Mark said his diet was great for the seven days because there was really no prep involved. Angela is a midwife and Jacinta is a practice nurse. They both love their food and, being African, meat and rice, and lots of it, feature heavily in their diets. Angela said,. This will keep you strong. Rice, yams and you push it down with chicken stew. Jacinta weighed in at 14 stone 12lbs. The diet chosen for her was a mindful eating diet from self-help guru, Paul McKenna. This meant she could eat whatever she wanted but she must do it mindfully.

She seemed quite excited by that prospect! Her first healthy meal was turkey curry — she said it was her first attempt at eating turkey but really enjoyed the meal. But three days in she was struggling a little with asking herself if she really needed to eat what she had planned. Angela weighed in at 14 stone 12lbs.

Xand told her she was going to be following the advice of her Boss — as a midwife, she worked for the NHS and would be following their guidelines for weight loss. When Xand asked had she heard of the NHS diet she whispered,. It works on the basis that eating less and burning more is the holy grail of weight loss. The first meal she cooked was a vegetable jalfrezi with cauli rice. Kind of!

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Unfortunately, Angela had to drop out due to an illness so Jacinta soldiered on without her. Angela said she was really disappointed to see her friend having to go on without her. When Jacinta weighed in she had lost 1 stone 6lbs and went on to complete the charity run for them both. This diet made me think of what I was putting inside my body. Kanan said,. Kanan weighed in at 10 stone 6lbs. It was first big in the 80s and is, as the name suggests, high in fibre so should help to keep Kanan fuller for longer.

Parul weighed in at 9 stone 8lbs. Her diet was the Macrobiotic Diet which is based on the Japanese thought that it is about a way of life and balancing you and your food. It is high fibre and low fat but every mouthful of food must be chewed between 20 and 50 times! Both ladies enjoyed yoga and Parul really got stuck back into walking. Kanan said she had to control herself a lot but she was going to carry on with her diet.

What is it that makes alcohol so harmful to our waist lines? Xand visited Biochemist Dr Vinod Patel to find out. Basically, when you eat or drink anything, the liver breaks it down. The liver is central to the metabolism. Anything else we have consumed has to wait.

How to Lose Weight in 5 Days Without Going Hungry

Fat takes a longer time to burn so the body will burn anything else that is consumed first. Xand undertook an experiment of his own. He wanted to know what sort of food was better for the waist line to eat when you are out drinking — high carb, high fat or high protein. Three girls had three pints and each had a different meal — high fat burger and chips , carb pizza or protein southern fried chicken — all takeaways that we would possibly choose when on a night out.

Their bloods were taken periodically. But the results were that the high protein meal was the better one of the three. They all use motion sensors to monitor activity. In the UK, we spend 18 years of our adult lives sitting down. Getting moving is an important part of being healthier and trackers are huge motivational tools. Xand did steps on a treadmill to see how accurately the trackers counted his steps. And it plays a crucial role in losing weight. When it came to calorie count, there was a huge difference between the three in actual calories counted — this could be due to Xand putting the wrong portion sizes in as well as the trackers not being fantastically accurate.

However, even with the inaccuracies, people using them are being more mindful of what they eat. Dr Xand and team have tested and reviewed the results of 48 diets in the 8 episodes of series 1 and 2. There are always six per programme:. A detox plan , the Master Cleanse relies on 'lemonade' cleanse drinks made with cayenne pepper a day, along with a laxative tea every night. No restrictions on the amount of food you can eat on this diet, but you can only eat certain types of food on certain days. Mondays to Thursdays it's fruit and veg only, Fridays to Sundays you get to add some lean meat or fish.

Based on the concept of intermittent fasting , the diet restricts calories on 2 days a week to for women, for men. On the other 5 days you can eat what you like - but sensible portions following healthy eating guidelines. The rules of this diet are very simple: eat healthily only within the same 10 hour window every day. Dr Xand describes this diet as eccentric - possibly an understatement. Bulletproof says that you must avoid 'kryptonite' bad foods and eat 'bulletproof' good foods - only between 2pm and 8pm. In the mornings you have to drink a weird 'coffee' confection made with oil and butter - yum!

The Blood Type Diet goes on the principle that we should eat according to our blood type as our ancestors supposedly did. Each of the four blood groups has a detailed list of what to eat and not to eat. This diet claims to make your gut bacteria more weight loss friendly with plenty of live yoghurt, sauerkraut and numerous supplements. Tester Emma, the poor soul who doesn't like fermented food and was put on this diet, commented that it was expensive.

As it says on the tin everything must be eaten raw on the Raw Food diet - though you can heat foods to a maximum of 48 degrees. No processed foods, dairy, bread or pasta are allowed, but you can have small portions of raw fish and dry cured meats. Probably sounds too good to be true, as trialler Paul found.

You can choose from and fast, convenience and takeaway foods, but there is a catch - you're supposed to take the healthier options, stay within your calorie allowance and keep saturated fat and white bread to a minimum. This diet has been around in various form since the s. The grapefruit diet is essentially al low carb diet with the added twist of eating half a grapefruit before each meal.

This diet is supposed to accelerate digestion.