Average Weight For A 4 Year Old In Kg Australia This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

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This Is The Single Biggest Thing You Can Do If You Want To Lose Weight

Thoughts and emotions affect your health

Scottish whiskey distiller Thomas Dewar once said, “Minds are like parachutes; they work well when they are open.”

I want you to keep an open mind for the next five minutes and I will take you to read this article.

I want to introduce an idea that will help you if you want to lose weight and improve your body.

Health experts remind us not to use language like lose weight because of its symbolic relation to the return of weight. You are ‘shedding’ unwanted body fat, you will know.

However, for the sake of this article, I would like to refer to it as weight loss so as not to confuse the readers.

Why am I qualified to speak on this topic?

I began my career as a personal trainer several years ago, before transitioning into writing and speaking about health and empowerment.

In this capacity, I have been fortunate to work with thousands of people who have lost weight and kept it off as they regained their health.

How?

I discovered a principle in his journey and mine about the important role that thoughts and emotions play in controlling our health.

He wrote a book that was supported by the famous international writer Dr. I’m Eldon Taylor. Received praise from Australia’s leading sports scientist, Dr. Roy Sugarman.

Money and calories are the same

It occurred to me during this period that losing weight is like managing money. As an occasional health researcher, I track calories and macronutrients in the name of personal observation and knowledge.

I followed the ketogenic diet for three years, recording my food intake and calories. I gained a lot of information and knowledge, which helped me find the most effective way to lose weight and keep it off.

This was supported by my program The Power To Navigate Life, where I learned the role of thoughts, beliefs and emotions in controlling health.

By tracking my calories during this time, I noticed that the process was similar to my spending habits, both in terms of usage and spending.

What I propose in the following paragraphs is not a cure, a cure, or a cure. This is a short exercise to make you aware of how to consume calories, to develop good habits to avoid overeating.

However, it’s not just about the calories, as the ketogenic diet has proven.

At one point I was consuming up to 3,500+ calories a day and continued to lose fat while putting muscle back on. I took accurate body measurements and recorded my blood lipids to highlight changes, making sure not to leave anything to chance.

I studied the old legends calories in, calories out It didn’t happen when I was in ketosis. However, few people are willing to follow a low-carb or ketogenic diet because of the restrictions.

So, for the rest of us, keeping track of calorie intake is a way to manage weight.

The American science writer Gary Taubes argued that Why we are fat and what to do about it: “One thing that we really have to do if we want to lose more weight – if we want to remove fat from our body fat and burn it – is to lower insulin and release less insulin to begin with.”

Too many calories to blame

What I found is the following.

When it comes to my financial habits, if I didn’t track my spending at the end of the week, I’m not sure where the money went. I don’t remember much about the goods or services I paid for, since the transaction happened a few days ago.

From talking to people over the years this is a problem many have faced. However, when I tracked my spending, I saw where the money was going and implemented a budget to curb unnecessary spending.

So far, so good.

During this time I went off the ketogenic diet and gained 3-4 kg (6-8 lbs) over the winter.

What did I do?

I applied the same to my calorie counter which helped me track my expenses. It turns out that I was eating during the winter months with excess calories which led to weight gain.

Now, I realize that gaining 3-4 kg is not a big deal in the scheme of things. However, it’s not the weight gain, but the experience gained from recording calories that counts.

Money and food have the same relationship, which can be easy to spend money and easy to eat.

Therefore, they should be recorded until you can do both without having to look at an app or food tracker.

So far, I haven’t talked about exercise and movement because I don’t want this article to be a tutorial on how to lose weight.

Exercise and movement play a role in maintaining a healthy weight, but not in the way we were led to believe. At this point, I assume you are exercising or participating in some type of regular activity.

So here is my plan if you want to lose weight, big or small, the principle is the same:

  1. Track your food and calories for 30 days

Thirty days is a reasonable period of time to collect enough data on how many calories you are consuming. As the saying goes, “If you don’t measure it, you can’t do it.”

Knowing where hidden calories are spent is key. I recommend using an app or software program to calculate your macronutrient ratios and stick to them as much as possible. You can see mine in the next picture.

The benefit of logging data is that it takes into account when you may be consuming more calories, such as going out to eat or a birthday party. Don’t worry about your overall calorie intake for the day, instead focus on your total calories and macronutrients for the week.

“We don’t get fat because we eat too much; we eat too much because we get fat,” said Gary Taubes

The goal is to cut calories for four weeks to lose weight. Again, I recommend using an app or online program to calculate your minimum and maximum daily calorie intake, rather than visiting it.

If you continue on the same path of eating calculated calories each week, you will continue to lose weight over the next month. You’ll also reinforce new habits that last longer than that.

  1. Cut calories based on what you’re tracking

This is straightforward. Cut calories each day based on your weight loss goals. As a warning, I recommend starting slowly rather than trying to reduce quickly.

My personal experience of training people for ten years is that what is lost can be quickly regained. As the saying goes: The best time to start a new habit is yesterday.”

  1. Continue the habit for the next month

As mentioned in the first point, follow your habits after the 30-day period. You have collected enough data about the food you have eaten for the past 30 days. If you are unsure about a food, follow it and see how it affects your calorie intake.

If you experience a setback related to illness, injury or special circumstances, record your calories for two days and use them to get back on track.

  1. If you put the weight back on, track your calorie intake again

When I went off the ketogenic diet, I ate more carbohydrates that I had cut out of my old diet. Of course, during the winter I was drawn to these foods again, and gained weight.

Instead of giving up, I would track my calories for a few days or sometimes a whole week to help regain the weight until I reached my goal.

“To lose weight effectively and keep it off, you need to strategically change your body weight,” explains Gerard E. Mullin at The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose Weight!

Remember, this is not a permanent solution. Many will find that when losing weight, they want to stick to the formula because it works.

However, there are downsides to long-term calorie restriction, including a lack of essential macro and micronutrients. Not to mention the mental and emotional toll that comes with maintaining this lifestyle.

I was very clear in my approach, using FitDay software to monitor macro and micronutrient ratios and supplement as needed.

“You don’t get fat because your metabolism slows down; your metabolism slows down because you gain fat,” reminds Gary Taubes.

It is important to reiterate: this is not a system. This is a way to check to make sure you don’t consume extra calories that lead to weight gain.

Most importantly, it helps you eat healthily because, like spending money, you can’t waste calories unnecessarily if you want to maintain a slim figure.

The main message from this article is that your health is your number one priority.

Losing weight is one way to end up maintaining a healthy figure with more muscle than fat, regardless of your body type or composition.

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