“Lose Weight With Less Effort”

Hi Reader!

Let’s cut to the chase, you have probably watched a ton of videos and read a couple of blogs about tips and tricks on how to lose weight, which are probably long and full of biases, I have been there and it’s an irritating and defeating process, no matter how eager I wanted to lose weight, I can’t seem to commit to the practices that I have stumbled upon fully, and this unending cycle of “waking up tired, lethargic all day, and not inspired to burn a decent amount of calories for whatever reason, binge on to any food then sleep” has led me to write an article that will help those who are experiencing this first hand like me, and right now you’re probably thinking “Why on earth should I listen to some guy that has written an article about this particular issue?” and the answer is this article published by a random writer on the internet might probably be your last chance on reducing your probability of meeting your ancestors due to weight problems, second, if you’re sick and tired of all the BS in the internet about this particular issue then lucky for you for I’ll spoon-feed all the things that you must know and must do in order to get the life that you want, and by the way if you’re reading this while laying on your couch or your bed, I just want you to know that you will belong to the 80% of the people who won’t succeed on finishing this article and chances are, you hit plateau and give up few months from now and won’t succeed on your weight cut journey, so sit up straight, focus, and let’s begin.

“Your everyday habits are the reason”

Habits are like a double-edged sword, they can affect others and you too, and these everyday habits are the primary indicators of your current situation, think of it this way, imagine that a single burger won’t hurt right? maybe another burger for tomorrow won’t hurt too right? Now multiply it by 365 days which is equivalent to a year and that my friend now has a significant impact not only on your weight but also on your health, and it doesn’t have to be a burger, it can vary from any food that exceeds the calories that our bodies need, but what if we changed those burgers or snacks to something healthier like water, multiply it by 365 days and your skin and weight will look better than an average, and in simpler terms “Small habits may seem not so important at the moment accumulates into something greater within time” and if you think that your current weight is the accumulation of all the years of your eating habits, you’re right indeed.

“Reinforcement and Elimination”

The only way to turn your life into something promising is by a process called “Reinforcement and Elimination”, it is reinforcing the good habits that will shape you into someone that you’ve dreamed of for a long time and eliminating the bad habits that led you to become someone who has an undesirable shape in the first place. I have fallen short in my journey because I have the wrong process of this reinforcement and elimination method, and I even regressed because of my wrong approach to the method, I noticed it when I was not getting inspired nor not having the drive to do even the simplest tasks, like drinking water. Now, think of it this way, when we wake up it’s doubtful that we have the energy or the willpower to get up and go to the kitchen and drink a glass of water, or maybe go to the bathroom for a cold shower right? And that is because of the thing called “Environmental Cues”, which is the most important part of this method simply because, if there is less friction towards you of the habit the more likely you’ll repeat that habit from day to day basis, and that includes both good and bad habits, majority of the people will have their phones beside them when they wake up, then scroll and binge into unnecessary information like videos or whatsoever for over 2 hours or more. Notice how the cues in our environment have a significant role in this journey and this implies not only in phones for I know some that store food near their bed and they have been doing it for years. But what if the majority had water bottles beside them, a journal, a treadmill, a pair of dumbells, or maybe something that they needed to do to succeed in the career they chose? As for me, it was weight lifting and writing, and I am living the life right now because “I have chosen to design my environment to give me cues that will be beneficial for my well-being, and how we shaped and designed our environment is an indicator whether we’ll stick to the method until we get the result we wanted”

“Fool-proof Habits”

Starting a good habit or sticking to a good habit doesn’t require you to perform the habit at full capacity or 100% efficiency, imagine someone who wants to become a boxer, a beginner must know and practice beginner things to stick to it for a long time, imagine the beginner at boxing fought against a professional boxer for an entire 12 rounds? it’s unlikely that the beginner will finish the 12 rounds and survive the aftermath, imagine someone who wants to become a well-known author, it’s also unlikely that he or she will finish an entire book in one sitting, and this is the approach of the majority who fails at sticking to the right habits, they start a good habit and then perform the habit as if they are someone who’s performing the habits for a very long time, No one in the right rationality will do that, if the goal is to lose weight and have a desirable shape, why on earth jog for nearly 1 kilometer for one day like a mad man until you’re nauseous and in the brink of passing out? The habits that I have written below are the habits that led me to become someone I’m confident of, but do consider the fact that it’s a neverending of trial and error especially when you’re just someone starting, it’s not one size fits all, find out what works for you.

1. “FIX YOUR SLEEP” — Your sleeping habits have a tremendous effect on your eating habits. If your circadian cycle (body clock) is far from normal or desirable then it is probably one of the indicators of why you’re eating habits are making you gain weight, if you’re someone who wakes up late then you’re someone who eats later in the day, and to fix your sleeping habits can vary from not exposing your eyes to screen time 3 hours before your sleep time to not consuming meals or snacks 3 hours before your sleep time, remember environmental cues right? Make sure to eliminate any activity or things that may and can disrupt your sleep, put your phone in another room, and maximize the friction between you and a bad habit, I can provide you the reasons for this certain topic but I cannot explain all the details about this topic due to off-topic reasons (https://medium.com/@elias.ocaya/sleep-deprivation-changed-me-3ab66b772f0b)
2. “FIX YOUR HYDRATION”— I cannot stress this enough but I don’t who is fit and effective and does not drink water, to hydrate the right way don’t drink 2 liters of water in one go, even plants drow, and when it comes to humans drinking 2 litters in one go is idiotic, cause we’ll end up peeing electrolytes that our bodies need, what you must rather do is put sea salt (Himalayan salt) on your water but not too much, a good starting point is to use 1/4 teaspoon of salt per liter of water, and make sure to get rid of the snacks or sweetened carbonated drinks near your bed and replace it with this salt-infused water, why? Remember the term “Environmental Cues” right? If it’s the water you’re next to after you wake up and not your phone or snacks, then hydration won’t feel like a chore but rather an automatic activity that is beneficial for your progress in this journey. (https://medium.com/@elias.ocaya/Im-putting-salt-in-my-drinking-water-and-here-s-why-f0d7951d8f00)
3. “FIX YOUR MEALS”— Make sure what you eat are real foods, not processed and not junk, and eliminate processed carb salties, and carbonated sweetened drinks. I don’t what you’ve been eating that led you to that position in the first place but I can bet that it is something that isn’t healthy, and to fully commit to the practice of eliminating the garbage that you’ve been consuming make sure not to store snacks in your room, once we are aware of the effects of “Environmental Cues”, avoiding such impulsive snacking can be effortless. There is also this thing called “Fasting”, I know that you already have heard of it more than once in your life, and to give you a brief explanation of what is fasting is basically it is voluntarily abstaining from food or drink for a certain period of time due to its overall health benefits, I’m not going to explain the detailed explanation of “Fasting” but I can give you the source and some of its benefits such as “reduced aging rate and cells regeneration” (https://medium.com/@elias.ocaya/age-slower-with-this-method-dd9ffc53fc5b)
4. “FIX YOUR ACTIVITIES”— Now there’s a misconception about losing weight when it comes to exercising that the majority of people have been following for a long time and that is “Move more to burn more” which is very idiotic from a physiological perspective, for there are some who follows this despite of the drawbacks of too much physical stress, think of it this way “If your someone who’s trying to burn a decent amount of fat by walking, then walking for 30 minutes is good, and if walking for 30 minutes is good then walking for 40 minutes is better, and if walking for 40 minutes is better, then walking for 1 hour is way better, and if walking for 1 hour is way better, then walking for 2 hours is even better”. Now this kind of thinking and approach only exhibits the lack of knowledge and understanding about the physiological capacity of the human body. “Training Less” does work if done correctly in a disciplined manner, but “Training Less” doesn't mean that you do a certain activity “half-assed”, training less in a disciplined manner simply means training intensely for a short period of time in order to maximize its benefits and effectivity, here’s the source about this idea if you want to delve into its scientific explanations properly. (https://medium.com/@elias.ocaya/train-less-if-you-want-a-great-physique-and-to-avoid-a-plateau-cd83ede0ab1b)

For you,

You are one of the few who have made it this far and be happy about that, a small win is still a win. The majority of the people who come across certain information that can aid their current problem will just be another piece of information that’ll be forgotten, and take note that I am not getting anything for this, I’m just another random human being sharing the knowledge that he knows to another human being, and I want you to consider this before I end my article here, “It’s entirely up to you whether you’ll utilize and follow this information that I have gathered for years, only you can pull yourself to the pit that you dug, only you can make it possible, and I want you to know that I have been there which makes me envious of the fact that you’re getting this for free, till next time friend, may you also succeed in your journey.”