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How to lose weight

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How to lose weight Jonathan Perkin well-nigh me · rss · twitter · github How to lose weight Jun 24, 2011 tags: weightloss This year I set myself a target to get when to my pre-marital weight.Whenin 2001 I was 90kg, but over the past decade I’d steadily gone up and for quite a few years had hovered virtually 100kg. I’m a bit of a perfectionist, and like shiny graphs, so from Jan 1st this year I weighed myself every day on the Wii Fit, and kept a record of my progress. This morning I was finally under 90kg. Here’s how things have gone thus far: And for the geeks, my gnuplot script, thesping an input file named weight.txt containing lines of the format "%Y-%m-%d <weight>": set terminal png size 640, 400 set output "weight-jun11.png" set xdata time set timefmt "%Y-%m-%d" set format x "%b" set xlabel 'Date' set ytics 2 set ylabel 'Weight (kg)' set multiplot plot 'weight.txt' using 1:2 title 'Weight' with lines linecolor 2 My three step plan for losing weight The interwebs are topfull with a million variegated ways to lose weight, and there are thousands of companies who will gladly winnow large chunks of your mazuma in order to provide you with their expert opinion on how to do it. This is my three-step plan, and you can have it for free: Eat less. Eat less! Profit!!! Really, that’s it. It’s not rocket science, without all. If you eat less stuff (especially saturated fat and sugar), there is less glut for your soul to store as fat, and thus over time you weigh less as your soul starts to use up the glut you have stored. Here’s some things I did to unzip this. Eat less The vital aim. For me this was mainly well-nigh reducing my portion size. Previously, I’d eat a massive trencher of cereal in the morning. which I thought was a good thing as everyone unchangingly says to ensure you have a good breakfast. However I was eating increasingly than my soul needed and as a magnitude it was likely storing up the excess.Moreoverat meal times I’d usually serve myself a full plate, and unchangingly finger that I needed to finish it. I liked feeling full. However, again, this likely just meant I was eating increasingly than I needed, and I found that just by serving less supplies I was still satisfying my hunger but with less excess.Withouta relatively short period of time I found that by lamister these large meals, I needed less to finger full – as if my stomach had shrunk and gotten used to the reduced size. This was a unconfined positive feedback loop, as it massively helped stave the temptation to snack between meals. Cut lanugo on sugar/fat I realise this can be nonflexible for some people, I found it relatively easy but as you can see on the graph whilom there are some upward trends, which were mainly when I went to visit my parents, who have a cupboard full of chocolates, crisps, cakes, sweets, etc, and I find it really nonflexible not to have at least one or two fake Lidl snickers bars per day! However, moreover note that without an upward trend, I lost the weight then pretty quickly, so don’t worry too much well-nigh a few days of eating junk, I unquestionably noticed how bad I felt succeeding without getting used to a reduced sugar/fat intake, and that provided good incentive to cut lanugo again. Some practical things I did: Stopped putting sugar in tea/coffee. I’ve since regressed, but it was helpful to do this for a while, and definitely helped wean my soul off desiring sugar. Avoided snacking on crisps, chocolate, biscuits, etc. When you work from home this can be difficult, but I found it helped to ensure they weren’t in the house to uncork with, and that we were stocked up on bananas, apples, and other less sugary/fatty snacks. Used a fine cheese grater when making sandwiches, beans on toast, etc. Previously I’d put a good few slabs of cheese in, when I didn’t really need that quantity. The fine grater ensured I still got the taste, but with less quantity. Bought reduced fat mayonnaise, margarine, etc. These unquestionably taste pretty good these days, and in a sandwich with lots of fresh cucumber, tomato, salad etc you don’t notice the difference All these things helped to lose weight and, in a similar manner to the ‘eating less’ part, trained my soul to not require them as much as it used to – and actually, to noticeably finger worse if overly I regressed, which made getting when on track very easy. Weigh myself daily It seems this is often not recommended, and translating is that you should weigh yourself weekly (at the same time each week). Logically this doesn’t make sense to me, as a geek it’s obvious that the increasingly data points you have, the better. Your soul weight can fluctuate quite a lot from day to day expressly with regards to how much liquid you have drunk, and if you are only weighing yourself once per week you could get unprotected out by a daily spike. Aside from the geek factor of a largest graph resolution, I moreover prefer daily weighing as it provides me, as a perfectionist, with incentives both ways. If I weigh less compared to the previous day, I finger good that I am achieving my aim, and am encouraged to continue. If I weigh more, it’s a warning that I may have eaten too much, and I am then motivated to be increasingly shielding that day. Weighing daily moreover helps to just alimony your mind reminded of the task, plus if you’re on the Wii Fit once you might be tempted to do some exercise :) Next steps I’m not content to stay here, the next plan is to get closer to my platonic BMI weight which is virtually 80kg. This is likely to be much harder, as there is less glut fat for me to get rid of now. However, one thing I haven’t washed-up so far is increase the value of exercise I do, and there is definitely room for resurgence there! Hopefully I can provide flipside update later this year and perhaps be virtually 85kg. 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