article

losing weight and keeping it off

[WHAT]

  1. ] by Travis Dirks - The story of how I lost over 50# in 2013 and then kept it off through 2014.
  2. ] Peaked the scale at 238 with 30% body fat.
  3. "] On 3 separate occasions through serious dieting and massive effort, I’ve lost more than 25 lbs but was never able to get below 200lbs and I always gained the weight back within 6 months!
  4. ] In 2013, I lost over 50 lbs. and returned to my weight as a junior in high school – 173 pounds and 12.8% body fat!
  5. ] In 2014, I kept the same weight (varying between 173 and 179 over the year) while trading 6lbs of fat for 6 lbs of muscle.
  6. ] This time the weight stayed off. Its been almost 2 years now and I can safely say this time is different -- the weight will stay off! And now, I want to share what I learned that made this time so different.   

[WHY]

  1. ] Losing weight is hard!

[WHERE]

  1. ] READ THE FULL ARTICLE
    1. ] http://alwaysascending.weebly.com/light---on-trending-to-your-right-weight.html

[WHEN]

  1. ] 2015-01-02

[EXAMPLE]

Travis Dirks

[HOW-TO]

  1. ] PRE-REQUISITE
    1. ] Get Disturbed -
  2. ] NO DIETS: Repeated, Permanent Upgrades to Your Life
    1. ] Dieting doesn't work because your body is the sum total of your habits?—?Your body is the result of your daily life, If you want to change your body you have to change your life. Anything temporary is a waste of precious time. You have to find a new normal. Many of your habits suck.
    2. ] Disassociate your habits from yourself.They are outside of you, they are changeable and they are the problem.
    3. ] New habits are an incredible opportunities to upgrade your life. Get excited about eliminating bad habits and bringing on new ones.
  3. ] MENTAL MODELS YOU’ll NEED:  The Circle, The Monkey, and Willpower Investing
    1. ] The circle - Change your habits to serve your core.
    2. ] The monkey - You are small bright flame of intelligence riding around in a big dumb animal. Your will power is small limited energy source you get each day with which you can force the big dumb animal to do things it doesn’t feel like
    3. ] Invest willpower, dont spend it - Habits come from repeating new actions until the monkey is more uncomfortable not doing them. Until then, repeating new actions requires will power. The key is investing your willpower in changing your environment not spending it each time you perform the habit.
  4. ] TRAGIC MYTHS: The Myths that kill youR chances of getting healthy
    1. ] MYTH 1: Cardio Good! – Wrong. Cardio will not help you lose weight.
    2. ] Myth 2: Fat Bad! – Wrong. Fat is GOOD for you
    3. ] Myth 3: If You Are Fat, Go On a Diet! – Wrong. If you are an overweight wrestler facing a weigh in, diet (here is a great one). Other wise you need to change forever.
    4. ] Myth 4: Eat 6 times a day. As many small meals as possible. – Wrong
    5. ] Myth 5: I have to eat right after I workout because if I don't get protein within 30 minutes I won't gain any muscle and the workout is wasted. – Wrong.
    6. ] Myth 6: I have to eat right after I workout because if I don't get carbs within 30 minutes I won't replenish the glucose in my muscles. – Wrong.
  5. ] TRUST EVOLUTION: Your body hasn't betrayed you, it is protecting you
    1. ] Your body does not want to have extra weight. It is a finely tuned evolutionary wonder-machine that is trying to protect you from perceived danger. If you want to lose weight, get rid of the danger?—?Starvation (dieting), Coma (high blood sugar), Famine (chronic stress), lack of sleep, and heavy metal poisoning.
  6. ] A better strategy: remove the Perceived danger
    1. ] Evolutionary Danger 1: Run away blood sugar
    2. ] Evolutionary Danger 2: Famine
    3. ] Evolutionary Danger 3: Poison
  7. ] EATING LESS: You have to trick yourself, until you change
    1. ] To Eat Less, outsmart the Monkey Brain.
  8. ] WHAT TO DO WHEN YOU STALL
    1. ] Stuck for months at a time? It is normal, it will happen. Carry on
  9. ] SUMMARY
    1. ] Eat when you are hungry, but eat half what you are used to, search for satisfied (It comes way before full), tell yourself you can always come back for more if you are not satisfied and mean it, drink 2–4x what you are used to in water. Seek out good fats, and avoid carbs and Protein together, especially if it doesn’t have plenty of fats. And manage stress with exercise (walk a lot) and happiness (Dogs, Hugs, Sex and Cuddling). Don’t underestimate stress and sleep. I lost 35 of 50 pounds on our backpacking trip and the biggest change was a massive melting away of stress and lots of sleep (had to sleep when it was dark).
    2. When in doubt, drink more water.
  10. ] FOR THE ROAD AHEAD
    1. ] PROGRESS: (you) MANAGE WHAT YOU MEASURE
      1. Take some before pictures, you’ll want them. Later they become a symbol of how far you’ve come rather than how bad it’s gotten.
      2. ] Measure your weight every morning and record it
      3. ] Measure inches once a week.
    2. ] ITS ABOUT MORE THAN POUNDS
      1. ] Diversify your Ego
      2. ] Build optimism?
      3. ] Build a foundation for stacking up good habits?
      4. ] Enjoy the energy that comes from a body running right?—?feeling light and energetic pays dividends in all parts of your life. It feels like growing younger
    3. ] BOOKS that helped
      1. ] Travis recommends a few helpful books...
         

[REFERENCE]

  1. ] SRC = hn, comments

 

[NEXT]

  1. ] REVIEW - COMPARE: Travis Dirks strategies vs my strategies
  2. ] How to - Use sospep to track your weight and body measurements over time.
  3. ] How to - Use sospep to create precisely measured meals
  4. ] How to - Use sospep to create your menu plan

 

 

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ID: 4169

NAME: losing-50-pounds-and-keeping-it-off

DESCRIPTION: by Travis Dirks @ __ - Dirks shares his personal strategies behind how he lost the weight in 2013 and then kept it off through 2014. Not "dieting" per se, but changing his lifestyle successfully using these strategies

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STATUS: Write

PRIORITY: 0

OWNER ID: 75

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