What To Do When You Need To Lose 25 Or More Pounds
If you have a significant amount of weight to lose- 25, 50, 100 pounds or more, we have put together an outline that shows you exactly how to lose this weight and keep it off.
We will show you a series of six big steps to take, and then answer a series of very common questions. These first six steps represent in many ways The PEERtrainer Formula, things that we have seen to be absolutely proven. These exact steps have helped thousands of people lose significant amounts of weight for good.
Step 1: Have A Completely Open Mind
“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us.” -Joseph Campbell
The absolute first and most important step is to have a totally open mind about how to solve this problem.
It may be that you “think” you know how to lose weight, but just lack the discipline or strength to actually do it. While there may be an element of truth to this, be very open to the idea that you simply don’t have the right roadmap in place yet. You also might be closer than you think to finding your formula, or what will work for you personally.
Step 2: The Proven Diet Shift
The second step to take is to start down the path of a “nutrient dense” diet. At PEERtrainer we have seen people lose over 100 pounds or more, and keep it off. This diet shift was the #1 most important factor in their success.
In very simple terms this means eating large (almost unlimited) amounts of certain vegetables, greens, beans, nuts, seeds and other plant based foods. And it involves eating some fruit, and berries. This does not mean becoming a vegetarian or a vegan, but it does mean becoming a “nutritarian” to some extent. A nutritarian is a person whose preference is in high nutrient density foods. The term was coined by Dr. Joel Fuhrman, and has been adopted by both PEERtrainer and Whole Foods Market in recent years.
Deb in the PEERtrainer Support Community had this to say:
“I am a nutritarian which has completely eliminated snacking and cravings. I have committed to eating this way for the rest of my life. I have lost 127 pounds so far and I very comfortable with this lifestyle.”
The BIG question for most people is “how the heck do I do this?” The answer is that is easier than you might think, and there are a ton of simple shortcuts that will get you there. The most important shortcut is just commit to heading in this direction. Yes, if you are in a serious health situation, you want to make this shift immediately.
But if the greater risk is you not doing something, just start with baby steps. Add one green vegetable a day to your diet. If you are a shake or drink person, a packet or scoop of powdered greens is a great first step. We find that once people start to get a taste of success using this approach, they keep going down this path.
Before we go on though, we need to explain and really convince you why this is the most critical step. The reason this is the critical factor for success is that when you eat a diet rich in these foods it very naturally “crowds out” the other stuff. And when you get enough of these foods, your cravings go away along with your battles to control your cravings.
The science behind why this is true is just starting to be understood. But the basic idea is that when you dramatically “up” the greens and other plant-based foods you are “filling the gap” in your diet.
Most of us get plenty of “macronutrients”- the protein, carbs and fat that we commonly think of when we measure and assess foods.
But few of us get plenty of “micronutrients”- which are an array of known and even unknown nutrients that your body needs and are found primarily in plants. Green vegetables and other non-starchy vegetables have TONS of these. When you start to eat a ton of this stuff, you begin to bring your body into balance.
We have written an extensive amount about the “why” behind this specific diet shift on PEERtrainer, and there are links below to help you learn more. Just know that this truly is the #1 secret. Most people know the basics of portion control. When you add a high nutrient eating style to portion control, it makes staying on track so much easier. If there is one secret we have learned over the years at PEERtrainer it is that- combine portion control with huge amounts of greens and non-starchy vegetables. We even developed the PEERtrainer Cheat System to help people easily do this exact thing!
And it is the reason that this is the single major shift you need to embark upon in order to lose a lot of weight and keep it off. If you have any doubt that this is the right way to go or that you can actually do it, get a copy of our free system, and try it for a few days.
Step 3: Give Yourself Time, Cut Yourself Some Slack And Gradually Build Your Belief
Step #3 is the first in a series of minor shifts that will really help you. And this step is to simply give yourself time, cut yourself some slack and allow your belief in your ability to lose weight to gradually increase.
If you are in a place where you need to lose 50, 75, 100 pounds or more, odds are you are pretty frustrated. Your belief in your ability to follow through is low.
Getting from a place of frustration, confusion and resignation to one of belief, clarity and hope is the key to long term weight loss. Everything we do at PEERtrainer is designed to help increase your level of belief.
Additionally, the strategy of “filling the gap” truly is a proven one, and will have you headed in the right direction no question. Have some faith that adding tons of greens and non starchy veggies will help solve a big part of this problem. And then give yourself some time to get there.
The PEERtrainer Cheat System contains a list of foods to eat as much as you want. And a list of foods to count or account for. Most importantly, there are no rigid targets. You do as little or as much as you want. We developed this system because people over the last 7 years were always telling us “I just want a simple list of what to eat and what not to eat.”
We also found that people constantly felt guilty about going off their diets or “cheating.” We wanted to turn that word on its head. Our view is that if you eat from the unlimited or healthy foods, then this really gives you room to eat some treats. The system allows you to “cheat” in a guilt free way.
Step 4: In Order To Lose Weight More Quickly, Become An “Everyday Detoxer”
In order to lose weight more quickly or overcome weight loss resistance, you want to make sure your body is getting as many toxins out as possible. In order to do this, you to need to learn the basics of how the body detoxifies. This might be as important as eating a diet high in plant-based foods.
When you are overweight, your body is simply not functioning properly. In order to lose a great deal of weight, you can’t just eat less. You have to give your body everything it wants and needs to function better. Additionally, if you are looking to lose some weight more quickly, speeding up the detox processes of your body will likely help.
Adding the greens and tons of non-starchy veggies will not only turn off hunger, but it will also start a process where your body will start to detoxify itself in a much better manner. Our bodies detoxify themselves naturally, and a nutrient dense diet serves to accelerate this process.
You may have heard of different cleanse products, but know that lots of vegetables and plenty of fresh water are the foundation of a true cleanse or detoxification process. Better digestive health is also a result of a proper cleanse process, as is better liver function.
Using An Elimination Diet To Overcome Weight Loss Resistance
Another foundation of a good cleanse process is removing common allergens for a period of time, and can help you jumpstart a weight loss process or break through a plateau. JJ Virgin (PEERtrainer Mastermind) explains: “Quite often when you pull out foods that your body may be reacting to (most commonly gluten, eggs, soy or dairy) and addtiives/toxins like artificial sweeteners and pesticides you will see far more dramatic weight loss, incredible surges in energy and improved focus and clarity. These ingredients have far more than just calories, they can cause inflammation, cravings, blood sugar instability, fatigue and more.”
If you have more energy than you did before and you are starting to feel better in general you are probably doing a good job of getting your body to function better. If you still feel boated, tired and the weight is just not coming off, it could be that you are not yet at the point where your body has what it needs. Additionally, if you are not eliminating on a very regular basis, you need to really focus on figuring out how to. Drink more water and make sure to sweat.
PEERtrainer has recently developed a full (and free) presentation on how to overcome weight loss resistance. You will learn which foods to remove from your diet to overcome weight loss resistance. And you’ll learn which foods help speed up the detoxification program.
When you sign up for this webinar, you’ll also be sent a free copy of the 26 page PEERtrainer Cheat System, which gives you a very simple roadmap to put some of these changes into practice.
Step 5: Learn To Enjoy Exercise And “Build Your Base”
Step #5 is to start exercising in a way that you enjoy and is not a chore. So many people think they need to do a bazillion hours of cardio a week to “burn those calories.” This is a key ingredient in the “recipe for weight loss disaster.”
When you move in a way that you enjoy- simple walking, hiking- even shopping at the mall- the odds are that you will keep doing it.
Sounds simple, but you would be surprised at how difficult it is to convince people to get out of the no pain no gain mindset. Like anything in life, you need a foundation. If you have a lot of weight to lose, you will probably need to develop a solid aerobic base before you start pushing yourself.
As an added bonus, when you start to eat a nutrient rich diet, when you walk the nutrients in your blood will really circulate throughout your body, and will help in the detoxification process. Just remember to drink a lot of water. You’ll need to drink a lot of water to keep the toxins flowing out of your body.
If you give yourself some time to build your base, you’ll start to improve your stamina and you will probably lose weight if you are eating a high nutrient diet. Over time you can start adding some “bursting” into your workout routine, which is a very simple way to start getting your heart rate up in a very efficient and easy manner.
A simple way to know you are on track with this step is if you have started to enjoy exercise. That’s it. If you enjoy moving more than you did, you are doing well with this step. If you are tired after a workout, if you have to force yourself to do it, you might want to try a new approach.
One thing we have found is that many people are in pain or physical discomfort. We have developed something new called “Fitness Fusion” that takes you through a simple three step approach to help you get out of pain, and get moving. This link will take you to an article where we describe the three components of Fitness Fusion.
Step 6: Get Comfortable Doing Things Differently And Get Support
The sixth and final step that we will outline here is to get comfortable doing things differently. When you start to make big shifts in your diet, it is likely to provoke some tension among those around you.
This is an unfortunate reality, and one of the reasons that PEERtrainer came into existence. We are the support net that can help you in this process.
There is a lot that goes into “support” and from our perspective the best support is the best advice. Over the years we have developed relationships with the top experts in the industry and then tested their ideas in the PEERtrainer community.
Another important part of support is having role models and people you can connect with- people who have done this before.
If you are visiting this site for the first time and are looking to tap into the power of the PEERtrainer support network, this link will take you to a page where you can join a community of people who are in the process of making some big changes.
PEERtrainer was recently recognized by US News and World Report as being one of the top three support companies in the weight loss industry. We earned this honor by taking a very broad and flexible approach to helping people lose weight. And we always say that there is no one single answer or single company that has the answer. In fact, our final tip would be to reiterate Step 1, which is “keep an open mind.”
If You Need Some Help Putting These Steps Into Practice
The PEERtrainer Point Of No Return Program is a great resource that has helped thousands of people put this formula into action. It focuses heavily on the psychology of weight loss. If you feel as if you know how to lose weight, but have a hard time following through or find yourself sabotaging your efforts, this program will help you, guaranteed Click here to learn more.
The PEERtrainer Fresh Start Cleanse takes you step by step through a proper cleanse, and provides a quick weight loss boost that you can use to help build long term success. Often taking the cleanse and then the Point Of No Return, can provide someone with a proven system to help them make some real progress. Click here to learn more.
Have A Question About This Article? Ask Us And PEERtrainer Will Answer:
Answers To Common Questions
Will Removing Foods That Are Common Allergens Help Me As Well?
It is very likely that this could be true for you. As JJ Virgin, PhD explains, food sensitivities are not rare. From her testing on clients they represent around 70% of the population. Often the symptoms are things that we don’t associate with a sensitivity like gas, bloating, joint pain, fatigue, cravings, skin problems, and trouble losing weight.
What Do You Think Of The Weight Watchers Points System?
Weight Watchers is an excellent first step for people who need to lose a lot of weight. They teach you portion control, and show you the power of in person support. If you are comfortable with other people, then you will find value in their in-person meetings. That said, the Weight Watchers diet, their Points Plus System, primarily measures macronutrients. The focus of their diet is on controlling the portions of macronutrients- the fat, fiber, protein and carbs. As of yet, there is not a big focus on micronutrients nor a mechanism to incentivize the consumption of micronutrients. The furthest they go in this department is to simply not penalize the consumption of micronutrients.
PEERtrainer has been suggesting publicly that Weight Watchers ought to make a change in their system that specifically incentivizes the consumption of greens and green vegetables. Our Cheat System does in fact incentivize the consumption of greens each day, and even incentivizes the consumption of greens at night, when people often fall off track and could use a “nutritional intervention.”
How Long Will It Take Me To Lose This Weight?
This depends entirely on how much of a shift you are willing to make. Weight loss can be dramatic depending on the degree to which you incorporate a nutrient dense approach into your eating. There are other factors as well, but this is the big one.
I’m Doing A Lot Of This, But Nothing Seems To Work. What Can I Do?
If you find yourself in this situation- read this article: 5 Common Reasons People Don’t Lose The Weight They Want.
Shortcuts For Eating High Nutrient Vegetables
1. Get a Vitamix. A Vitamix can literally make anything taste good, and it is very easy to use. Vegetables can be quickly blended and flavors can be added quickly. Jennifer in the PEERtrainer Community had this to say about her Vitamix:
“Buying a Vitamixer and using it daily has helped me. It’s easy to get in lots of nutrients by drinking them, and being well nourished staves off food cravings and binge eating. My breakfast is a green smoothie with fresh baby spinach, 1/2 banana, 1 cup frozen collard greens, whey protein powder & flax seeds. Sometimes for lunch or pre-dinner snack I’ll make a V-8. Dessert or after school snack with my kids is “ice cream” made with frozen berries, cocoa powder, stevia & a little milk.
2. Make And Order Soups. Soups are available everywhere. Once you know to look for them, you will make them, buy them and order them in restaurants.
3. Order Two Green Vegetable Appetizers At Restaurants. If you eat at restaurants, you can very easily order green vegetables as appetizers. It is even cheaper to eat this way- two green vegetable appetizers are usually half the cost of most entrees. Order a “regular” appetizer as well and you’ll have a very filling meal.
The PEERtrainer Cheat System
If you are looking for some help implementing the ideas presented in this article, you will find the new PEERtrainer Cheat System very helpful. This is a new, free and simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. The system is explained in a short 26 page PDF document, and consists of a simple incentive system combined with a list of foods to focus on and foods to avoid.