Unfortunately, as the years have gone on people have been getting bigger and bigger.
I remember when I was in high school, there may have been a handful of overweight people but now when I speak at schools, the number has risen fast. These people who are overweight are not only young but there are tons of people overweight that are older as well.
I completely understand where a lot of them are coming from as far as the challenge of maybe not knowing what to eat or how to work out. However, once those habits become a lifestyle, I bet 99% of them lose weight and drastically increase their chances of living a longer and higher quality of life.
If you have ever seen the show Biggest Loser, not once I have seen any of them gain weight on the final weigh in. Every single person on that show loses weight because of their commitment and dedication to training and eating well. They are literally forced to eat healthy and workout!
Do most of those people have parents and siblings overweight? Most likely. The difference is the way they have now chosen to live their life and implementing the tools they are learning and learned on the Biggest Loser.
Are they also put into the ideal situation and this is their day to day life? YES!
This means that the key will be for you to make eating healthy and working out part of your day to day life.
I remember when my wife first got pregnant so many people told me how I can expect to stop eating so healthy and working out so much. In fact, I have worked out more, am extremely healthy, and with 3 months left of her pregnancy I am in the best shape of my life getting ready to compete in Ironman Florida. The reason why is because eating healthy and working out is part of me and who I am. It does not matter what situation would arise in my life, the fact is I would continue to live this lifestyle because that is who Austin Cohen is.
Instead of always looking for a new fad or the next best thing because you will inevitably yo-yo the strategy, you have to make it a lifestyle, which takes time. Repeat, it takes time!!!
I wanted to share what I thought would be 2 ways that I have seen people I know lose weight with simple strategies.
1) Go Caveman
If you know me well enough by know, you know I eat roughly 90% paleo, meaning I eat the way our ancestors ate. If you want to read more about that then click here http://draustincohen.com/our-ancestors/. I have been eating this way since 2009 and my whole life has changed as far as mental clarity, fat/muscle balance, and overall energy. There are tons of websites online that teach you how to make healthy paleo food and implement it into your daily habits. It begins with removing the bad (sugar and grain) then implementing more healthy fats, healthy sugars, changing out cooking oils, and eating the way we used to before intervention by man. Do I cheat every so often? Absolutely! I love a good slice of pizza but this is a treat and happens maybe once a month. The fact is now I know how pizza, alcohol, or refined sugar foods make me feel, which is bloated and exhausted, so eating this tastes good but feels awful.
Start by figuring out what percent you are eating paleo, which will be a rough estimate then slowly work your way up the ladder. Most people start the morning with cereal or a bagel then eat a sandwich for lunch, then have some other grain for dinner so for them they may only be starting at 15%. The next step is to figure out how to get to 20% and maybe that is by using a pale cereal made with almond flour instead of grains. Instead of putting a bun on their burger then they may want to get the burger patty on top of a salad. Check out this link for a downloadable paleo grocery shopping list – http://draustincohen.com/sample-grocery-list/. Also, check this link out regularly for all my updated recipes and nutrition information – http://draustincohen.com/category/nutrition/
2) Burst train
For those new to the fitness world, you must understand that walking and moving will be great BUT if your ultimate goal is to shed weight then you need to burst train.
Burst training means you work out for a little amount of time but you go hard for short bursts and get your heart rate up. Burst training can be done with many movements such as running, biking, pushups, jumping jacks, or any other functional movement; the key is to make sure your heart rate goes up. The strategy is do the movement at 100% for 30 seconds then take a 30 second break resting. Perform this cycle 10 times and then you are done and can go for your walk or strength train. While you are burst training your body is burning sugar and later that day or night your body will convert over to fat burning, granted you stick to the diet above.
I will post a video about burst training on our Dr. Austin Cohen YouTube channel so you can see how this is done live. https://www.youtube.com/channel/UC4tOisrDo6NgYXQAfWgMqIA