lose weight sitting down

A Marathon — Not a Sprint

If you have 26 odd miles to run, common sense decrees that you don’t set out at a flat-out dash. You pace yourself, that’s what marathon runners do; and the pace of a marathon-weight-loss runner is 1-2 pounds a week.

Even if your best friend sheds 5-10 pounds the first week and shares the news with an astonished world in no uncertain terms, realize that she will never sustain that pace, and that she will more than likely relapse and regain the weight she lost.

For the not so comfortable truth is that long-term, permanent weight loss is difficult to achieve, and that about 95% of repeat dieters fail, regaining lost weight.

What about the 5% who succeed?

The Magic Bullet

The sad thing, according to the Director of Nutrition for the Center for Science in the Public Interest, is that “people keep believing that the magic bullet is just around the corner . . . if they only eliminate food ‘x’ or combine foods ‘a’ and ‘b,’ or twirl around three times before each meal . . .”

Well, there is no magic bullet. There is only our—by now familiar—First Law of Thermodynamics (1LTD), however boring that news may be.

The reality is that most successful dieters lose weight without the magic bullets on which Americans spend $30 billion each year. In fact, the largest survey ever undertaken on long-term maintenance of weight loss (done by Consumer Reports) found that the vast majority of the 5% who succeed lost weight without expensive gimmicks or magic diet pills. Go, 1LTD!

Fruits and Vegetables

Not only are fruits and vegetables considered more healthy, but studies have now also found that the greatest dietary difference between those who lose weight long term and those who do not, but rather continue to gain weight, are one of fruits and vegetables vs. meat.

Worth taking to heart.

The Very Long Ditch

Long-term weight loss is not unlike digging a mile-long ditch. The first few yards are interesting and immediately gratifying as you see progress right away. But the novelty does wear off, and as the yards begin to add up to hundreds of them, well, let’s say that very little, if any, of the novelty sticks around.

The same is true with long-term weight loss. It is not for the faint of heart. Not for the “I’m really good at starting things, but not so good at keeping things going” crowd, for once you have gotten a third of the way—and still may have a year to go: you can’t make out where you started from, nor can you see the other end. You find yourself out there in the middle of ditch-digging nowhere.

But don’t lose heart.

Weight Not Regained

The long-term dieter should recognize that (even if the progress is slow and tedious) as long as that weight graph is dropping by a pound or two a week, you are also achieving something easily overlooked: You’ve kept the lost weight off!

That bears repeating: you have not regained any of the weight you have lost so far. This is an achievement, and a major one—and perhaps you’ve never managed to do before.

You’re winning—please recognize that. It will help un-dull the tedium.

Some Other Tips

Enlist Support

Whether with friends or family, a support group of some kind, or even a dietician, it is always helpful to share highs and lows with experts or others who can relate. These ears may also be a good source of ideas you might have overlooked. And, most importantly, they prove that you’re not alone.

Favorite Foods

Deprivation is the bane stalking the long-term dieter. One way to shut him up is to eat your favorite foods now and then—in moderation. Only 100-200 calories worth at a time, but even this will him at bay.

Eat Slowly

Be advised that it takes 20 minutes for your stomach-brain partnership to realize (and signal) that your stomach is full. This, of course means that if you gulp food down you will manage to overeat significantly before the brain goes: stop! So, eat slowly, chew well, and enjoy your food.

Water—And Lots of It

Fluids make the stomach feel fuller, decreasing a tendency to overeat.

But, more importantly, when the body gets insufficient liquids, your kidneys will compensate by in essence conserving water, holding on to what it has. This means water retention, means weight you don’t want.

Health, Not Appearance

Above all, keep in mind why you are out here in the middle of weight-loss nowhere, digging away: it is not for appearance. Well, perhaps a little, but the overriding reason is your health. Never lose sight of that.

Interim Rewards

To combat the sheer sameness of long-term weight loss, you may want to map out interim milestones, each of which brings a reward. Say, allow yourself a treat for every five pounds you lose. Nothing extravagant or calorie-inflated, mind you, but reward nonetheless, for a job well done.

Bottom Line

At the end of the day, the First Law of Thermodynamics is the only weight-loss formula that always, repeat always, works. It is your friend. Embrace it.

The multiTRIM Diet

All diet plans—except for the outright fraudulent ones, and be warned: they abound—have only one goal: for you to burn more calories than you consume.

Possibly the most sensible plan we have seen in recent years is the multiTRIM diet which supplies all needed nutrients to maintain health while easing hunger in a fifteen calories meal-replacement drink.

A multiTRIM Journal

A friend recently set out to shed 143 pounds over 18 months with the help of the multiTRIM diet. The blog-record of her journey can be found here.

The Psychological Lift of Workout Music
Music is not just a backdrop for your workout; it’s a powerful stimulant that can elevate your mood, increase your endurance, and make your fitness journey more enjoyable. According to a 2020 study by Brunel University, music can lead to a 15% improvement in exercise performance, encouraging longer workouts and higher intensity Brunel University. Here’s how music impacts your workout sessions:

Benefits of Music During Exercise
Distraction from Discomfort: Music competes with the pain signals traveling to the brain, a phenomenon known as ‘auditory analgesia’. It can help in reducing the perception of effort significantly and increase endurance by as much as 15%.

Elevated Mood: Listening to music releases dopamine, a neurotransmitter that increases feelings of happiness and reduces stress.

Improved Rhythm and Coordination: The rhythm of the music can prompt motor areas of the brain in charge of coordinating movement, thereby enhancing workout performance.

Increased Stamina: Fast-paced music can boost heart rate and breathing, preparing your body for an intensive workout.

Choosing the Right Music for Your Workout
The tempo of the music is crucial in matching the type of exercise you are doing. For high-intensity workouts like HIIT or sprinting, songs with 130-150 beats per minute (BPM) are ideal. For yoga or stretching, slower tempos around 60-90 BPM can enhance relaxation and movement precision.

The Science Behind Music and Exercise

Research has consistently shown that music aligns with the body’s rhythmic responses to exercise. A study published in the “Journal of Sport and Exercise Psychology” found that synchronous music, where the beat aligns with the movement pattern, can increase the efficiency of those movements, reducing oxygen consumption during standardized workouts.

Impact on Perceived Exertion
A notable study by the American Council on Exercise reported that participants who listened to music while jogging on a treadmill reported feeling less tired compared to those who didn’t listen to music. This effect is particularly pronounced in exercises of moderate intensity.

Real-Life Applications and Testimonials
In fitness classes around the globe, from spin to Zumba, music is a central element. Instructors curate playlists to enhance the group’s energy levels and synchronize collective movements. Many fitness enthusiasts share that without music, their workouts feel incomplete and less motivating.

User Experiences
Cardio Kickboxing: Instructors use fast-paced music to match the intensity of kick and punch combinations, making the class energetic and fun.
Running: Many runners use upbeat playlists to keep their pace steady and spirits high during long-distance runs.
Conclusion: Making Music Work for You

To harness the full potential of music in your workout routine, consider the following tips:

Personalize Your Playlist: Choose music that you find uplifting. The personal connection can boost motivation more than the tempo alone.
Vary Your Music: Keep your playlist fresh to prevent boredom and maintain high levels of motivation.
Use Music Strategically: Save your most motivating songs for the toughest part of your workout to help push through the challenges.
Music is a simple yet effective tool to enhance your workout experience. By carefully selecting your workout tunes, you can enjoy more productive sessions and perhaps even look forward to your next workout with genuine enthusiasm.