7 Simple Steps to NATURAL & SUSTAINABLE WEIGHT LOSS

Have you ever tried to lose weight in the past but failed?

You followed a “Fad Diet”, did some “Killer Exercises” in a gym, succeeded in shedding some weight off,

and then what?

Life happened, you lost steam and the motivation to continue and gained back all the lost weight?

Yes! It all came back with a vengeance!

Does it resonate with you?

Have you ever been there?

Next, you ask yourself, “How do I lose weight sustainably?

Well! This is a famous weight-loss question.

And this article answers that question effectively.

If you read the article till the end, you would get to know exactly WHY YOU KEEP ON FAILING again and again, and what is the PERMANENT SOLUTION.

And the good news is that there are only 7 steps to losing weight Naturally and Sustainably.

But the bad news is that if you skip any of these steps, you are going to find yourself struggling, frustrated, and grossly overwhelmed!

So, if you are currently struggling and asking yourself the question,

“Which diet should I follow?”

“Should I join a gym or not?”

Then chances are, you are hunting for a PERMANENT SOLUTION.

I am going to talk about it very shortly.

So, if you want to create the kind of a plan that’s going to allow you to start losing weight naturally and sustainably with LEAST EFFORTS and HIGH IMPACT Scientific, Evidence-Based, Proven strategies, then read this article till the end.

And my name is Dr. M. Nafees, father of 2 lovely daughters and husband to a superwoman.

A general physician turned Holistic Lifestyle & Wellness Coach, an internationally certified NLP practitioner, Hypnotherapist, and the Founder of Holistic Lifestyle Hub.

3 years back I successfully reversed my Obesity, Pre-Diabetes, Hypertension, High Cholesterol, and Morbid Depression.

All that I could achieve is because of my ability to go deeper into the root causes of disease and now I am on a mission to help 100,000 Obese/Over-Weight people achieve IMPECCABLE IMMUNITY, UNBEATABLE FITNESS, AND FREEDOM FROM ILLNESS through Natural and Sustainable Weight Loss using my Scientific and Well-researched HOLISTIC LIFESTYLE BLUEPRINT so that they can live an extra 10 years of life, celebrating vacations with their family and need not leave their loved ones earlier.

Let me briefly share MY STORY here.

The year was 2018,

I started gaining weight without any obvious reasons I could see.

And before I could realize it, I had gained 20 kg extra weight and was diagnosed with Pre-diabetes, High Cholesterol levels, High BP and as if it was not enough, Morbid Depression.

I lost my Confidence, my Productivity, my Performance, and finally Quality of my Life.

It was a tough life.

I was literally passing through hell.

I knew something had to change.

Why did it happen to me?

Why me God?

I was wondering.

But then in retrospection, I found that I had no one to blame except me and my own FAULTY LIFESTYLE.

I was eating wrong.

I was moving (rather not moving) wrong.

I was sleeping wrong.

My Mindset, Habits, and Beliefs, all were drastically wrong.

I committed THE BIGGEST SIN!

The sin of, TAKING MY HEALTH FOR GRANTED.

I was Worried, Concerned, and even Scared for myself.

But then Worry is just like a rocking chair, it will give you something to do but it won't take you anywhere.

I knew I had to do something to make it right.

I collected myself and started doing deep systematic research on Obesity and all Lifestyle Related Diseases.

It was so enlightening and insightful to see things from a new perspective.

Without going into too much detail here,

If I have to sum it all up in a word or two,

the ROOT CAUSE I discovered was METABOLIC/HORMONAL DYSREGULATION.

My Diet, Lack of Physical Activity, Disturbed Sleep, and Uncontrolled Stress all were playing havoc with my METABOLISM.

I realized Obesity/Over Weight isn't just about Diet and Exercise.

It was multifactorial and basically Hormonal.

It had got layers and layers of mysteries.

I worked my butt off to unwrap each layer one by one.

And finally, I feel blessed that I succeeded in developing my Simple 7-Step HOLISTIC LIFESTYLE BLUEPRINT (H.L.B) which is giving insanely fruitful results for my clients.

Now the very first step is The Right Mindset.

STEP 1: Having The Right Mindset

The problem is most people STOP & START on this journey innumerable times but still, keep on failing.

What happens is, one fine morning you find yourself burning with motivation.

You quickly consult a dietician for a Diet Plan.

You take membership in a high-end gym which costs you a bomb and then,

You hire an expensive Personal Trainer for a customized exercise regimen.

You follow the routine for one or two months and then you quit.

It happens because motivation is a temporary feeling, it doesn’t last forever.

Moreover, it’s very hard to keep on following a particular diet, counting calories and portion sizes, and investing time in the preparation of these special recipes with equally special and hard-to-find ingredients.

And let’s be practical, it’s equally hard to stick to a routine of going to the gym every day.

Life happens in between and you are bound to quit.

I call it YO-YO DIETING/LIFESTYLE.

Now you are on it and now you are not.

You see, if you don’t have the Right Mindset, to begin with, you will keep on falling prey to START-STOP SYNDROME.

The Mantra here is to focus on your “WHY”.

WHY do you want to lose weight.

Is it just to look good?

Is it just out of peer pressure?

Or

Is it to achieve IMPECCABLE IMMUNITY, UNBEATABLE FITNESS, and ultimately FREEDOM FROM ILLNESS?

You must have a strong “WHY” and then pursue it with DISCIPLINE.

Motivation would give you a kick start but Discipline is what is going to sustain your efforts and make you succeed.

Are you getting it?

SUSTAINABLE WEIGHT LOSS doesn't begin in a gym with dumbbells, it begins in your head with a decision.

The decision to get your life back!

The decision to get rid of that extra weight/fat you carry around and get taunted for!

The decision to get in shape, become healthy, and fit again.

The decision and courage to acknowledge that enough is enough!

The decision to take charge of your body and become the Best Version of yourself!

The decision that you want to be in your Dream Body Shape with athletic fitness levels comes what may!

The first and most difficult step is taking THIS DECISION.

Because if you don't have The Mindset of a Champion, you are bound to give up sooner or later.

Usain Bolt practiced for years to run that 100 meters race and emerge as an undisputed champion.

Do you get it?

Changing your lifestyle isn't easy if you don't develop a Resilient Mindset.

Over years you have developed a hack lot of bad habits and beliefs.

It would take time to change.

It takes roughly 21 days to make a New Habit.

And it takes roughly 66 days to make it permanent.

You WOULD FAIL.

But you have to learn to never mind.

Fail fast and fail forward.

Failing forward is taking failure as Feedback.

The faster you fail, the faster you learn from your mistakes.

And when you don't give up, you are working from a place of experience, and hence YOUR CHANCES TO WIN skyrocket.

Got it?

Now go to the next step to begin your journey...

Good luck... :-)

Now the next step is following what I call The Prudent Diet.

STEP 2: Following a PRUDENT DIET

If you eat right, you need not count your calories.

WOULDN'T LIFE LOOK BETTER:

if you could embrace a Prudent Diet that gives you freedom from counting calories and that doesn't "kill your taste buds" and make you starve.

Isn't it liberating?

Of course, it is.

The calorie in and Calorie out model has failed scientifically.

Counting calories doesn’t work.

The moment you restrict your calories, your body gets into survival mode.

Your body perceives it as SCARCITY OF FOOD IN NEAR FUTURE.

CAVEMAN MODE kicks in...

As a result, your Basal Metabolic Rate (Rate at which calories are burnt to release energy) goes down, and your body starts burning FEWER CALORIES.

Restricted calories are soon compensated by burning fewer calories.

Boom!

All your efforts to lose weight are blown away in a jiffy.

You hit The Plateau.

You feel Stuck, Overwhelmed, and frustrated!

But don't you worry.

Every problem has got a solution.

Let's dive in...

WHY DO WE GAIN WEIGHT?

Or

Rather, HOW DO WE GAIN WEIGHT?

To understand that we have to understand Digestion and Metabolism.

I would try to make it simple and easily understandable...

We have 3 major sources of energy, namely:

1. Carbohydrates

2. Proteins

3. Fats

Very broadly speaking,

Our day-to-day source of energy is Glucose, which is the end product of carbohydrate metabolism or in other words the last digested form of carbohydrates.

Proteins are usually the basic building blocks of our body.

And fat is normally stored in our body for future consumption in case food is not available for any reason.

Now to push this glucose into the cells to burn there and release energy, we need a hormone called " INSULIN".

It acts like a key to unlock the cell membrane and facilitate the entry of glucose molecules into the cells.

We eat three meals a day and every time Insulin spikes in the bloodstream to facilitate the transportation of digested carbohydrates aka glucose molecules, into the cells.

But what happens when we keep gorging on Highly Processed, Ultra Refined carbohydrates like Pizzas, Burgers, Ice creams, Doughnuts, Sugar-Sweetened Beverages, and Sodas and keep on snacking between meals for years and years?

The glucose levels stay up in the blood called Uncompensated Hyperglycemia, pushing the pancreas to release more and more Insulin (Hyperinsulinemia) to compensate for extra glucose present in the blood.

Now the bad news is, that each cell has a limited capacity to absorb glucose inside and respond to Insulin.

What happens next is, in spite of high levels of Insulin, overflowing glucose molecules can't get inside the cells and stay put in the bloodstream resulting in high sugar levels.

It keeps on stimulating Pancreas to release more and more Insulin.

This phenomenon is called " Insulin Resistance " where cells cease to respond to Insulin and as a result, glucose can’t get inside.

This uncompensated hyperglycemia (High blood glucose levels) also causes inflammation of the Pancreas and other body organs causing pancreatic dysfunction.

Now that extra glucose gets converted into Glycogen and is stored inside the liver,

But liver has a limited storage capacity for glycogen as well.

So, when that capacity is reached, the remaining sugar/glucose is converted into fat and gets stored in adipocytes aka our fat stores, leading to Over-Weight and Obesity.

You see, Obesity is a hormonal imbalance of Hyperinsulinemia (Excess Insulin in the blood).

?And Insulin is an Obesogenic Hormone in two ways.

?1. It contributes to fat storage resulting in obesity.

2. It makes it harder to access fat stores to burn them and promote fat loss.

Proteins also spike the Insulin but at a lesser level.

And FAT, my friends, DOESN’T SPIKE INSULIN AT ALL.

So, what causes Obesity?

Is it Fat in the diet or Sugar!

Now you know the answer.

To lose extra weight, we must do 2 things:

1.??Keep Insulin levels down and

2.??Undo Insulin Resistance.

So logically proceeding, we have to limit our carbohydrate intake both in terms of quantity and quality (Carbohydrates in vegetables aren't the same as those in refined carbs like flour).

We have to switch to home-cooked, unrefined, unprocessed and real food, that's what I call "The Prudent Diet"

Time to go to the next step... :-)

STEP 3: PHYSICAL ACTIVITY; CONCEPT OF N.E.A.T

Once you have embraced The Prudent Diet, your next step is to focus on being physically active.

Now, do you really need to join a gym for that?

The answer is a big NO!

Believe me, you can do it without doing those Killer Exercises in a gym.

American College of Lifestyle Medicine (ACLM) recommends 150 minutes of physical activity to derive the maximum benefits of being physically active.

And that’s just roughly about 21-22 minutes per day.

And if you really want to lose that extra weight, you can easily double on that.

You can comfortably do it through N.E.A.T.

Now, what is that?

N.E.A.T. is Non- Exercise Activity Thermogenesis.

It’s all about keeping the core body temperature at a higher side so that you keep on burning fat like a furnace.

And you can do it just by being a little more physically active.

More muscular activity, more calories burnt.

Are you getting it?

Just stop being lazy.

·??????Take stairs in place of the elevator.

·??????Park your car a little farther away from your office or mall.

·??????Leave your chair and do your work standing.

·??????Do stretching exercises in your chair.

·??????Do a brisk walk whenever you get the chance to.

You just have to focus on moving your ass around as much as you can.

It’s easy. Isn’t it?

Of course, it is, if you really want to do it.

Let’s move to the next step…

STEP 4: SLEEP AND WAKEFULNESS; 7-8 hours of sleep with a fixed schedule.

Now pay close attention.

Mark my words…

If you follow all the remaining 6 steps religiously but ignore your sleep- YOU ARE DOOMED!

Yes! It’s that important.

Chronic lack of sleep increases your cortisol levels, a stress hormone.

It pushes your body into Fight-Flight-Freeze Mode.

It signals your body to keep blood glucose levels raised consistently to provide the energy needed to fight the unseen danger.

Insulin kicks in to get the glucose inside the cells.

And as explained above, the obvious result is, that your body gets the signal to stop burning fat and instead store it.

Moreover, it makes you feel insanely hungry all the time and crave all the heavily sugared and junk food which will sabotage all your efforts towards sustainable weight loss.

So, ignoring your sleep is tantamount to already preparing yourself to fail.

You really have to learn to prioritize your sleep.

That leads us to our next level and that is all about managing your stress levels.

Here let me tell you, your sleep and stress levels are interlinked.

In fact, all the 7 steps are inter-linked but I prefer to emphasize these two.

Because it’s like a double-edged sword.

Uncontrolled stress leads to lack of sleep and lack of sleep contributes to increased stress levels.

It’s a vicious cycle you must break to get through.

That leads us to our next step…

STEP 5: EFFECTIVE STRESS MANAGEMENT

As told earlier, all of these steps are interlinked.

That’s why I told you in the beginning if you skip any of these steps you will fail.

Let me explain further.

You might be stressed out because of N no. of possibilities.

It might be missing deadlines of a project or your financial upheavals or friction with your spouse or it might be just self-loathing.

It all impacts all aspects of obesity.

Remember the mysterious layers of obesity.

When you are stressed out, you tend to binge on unhealthy foods.

You become a couch potato.

You binge-watch Netflix over unending rounds of ice cream bowls, sodas, cold drinks, or sometimes coffee.

And in the morning, you don’t feel like exercising.

All roads lead to failure.

So, if you really want to succeed at this game of sustainable weight loss, effective management of stress is totally indispensable.

Now the next step is…

STEP 6: AIR & ENVIRONMENT- BREATHING & SMOKING

Do you know what’s the single most vital nutrient your body needs and without which you can’t even survive?

Yes, you got it right.

It’s Oxygen.

All the macro, micronutrients we ingest through our diet are burnt inside our cells, in presence of oxygen, to release the end energy molecule called ATP, the living force.

But unfortunately, the environment we breathe in, is so polluted with industry toxins that we tend to inhale more of these noxious gases than oxygen.

And above that, if you smoke cigarettes yourself or inhale second-hand smoke from your surroundings, you are getting less and less oxygen.

Your red blood cells or specifically speaking, Hemoglobin has got a greater affinity for Carbon mono oxide in cigarette smoke than Oxygen.

And the bond is quite strong to undo, resulting in less amount of Hemoglobin to carry Oxygen to cells.

So, the oxygen-carrying capacity of blood is compromised.

?

And even if your environment is clean (and that’s quite rare in today’s world), but you don’t breathe properly, you still end up depriving your body of this much-needed oxygen.

And this is the case mostly.

Most of us are shallow breathers.

Now, what does that mean?

It means we don’t utilize the full capacity of our lungs, resulting in a relatively less amount of oxygen in the blood than desired or needed.

To summarize,

1.??our environment is polluted with industrial toxins.

2.??We either smoke actively or inhale second-hand smoke.

3.??We breathe shallow, underutilizing the full capacity of our lungs.

And to pile up on that, if we are suffering from any lung diseases like asthma or COPD, we are adding insult to the injury.

In all the above scenarios, the amount of oxygen being carried to each cell is less than ideal.

If you really want to lose weight, you still need an abundant amount of oxygen to enrich each and every cell and tissue of your body so that the fat gets burnt properly and you lose a significant amount of weight/fat fast enough.

You need to train to breathe deeply.

You must start doing it consciously in the beginning.

And then it becomes automatic.

Breathe deeply in a manner that your abdomen gets inflated like a balloon with each breath going in.

It’s called DIAPHRAMATIC BREATHING.

It’s all about forming a new habit.

Do it consciously for 21 days and it will become a habit.

Keep doing it for 66 days and it will become permanent.

That brings us to our last step and that is…

STEP 7: RETENTION & ELIMINATION; Your Limiting Beliefs & Habits

Let me ask you a question here…

How many of you, who have failed in the past, believe that you can’t succeed in losing weight sustainably?

Chances are most of you will say ME!

And it’s just one of your limiting beliefs.

Your past isn’t equal to your future.

If you follow the first step of my blueprint; and that is The Right Mindset, you can easily break through it.

Just forgive yourself for your past mistakes and move ahead this time with fresh commitment, dedication, discipline, and a new zeal for life.

Give me permission to introduce a Magic Potion of success here.

And that is “ACCOUNTABILITY”.

When you decide to be accountable to your own self, your chances to succeed go up considerably.

When you decide to be accountable to your spouse, friend, or colleague, your chances go even higher.

But

If you hold yourself accountable to your Coach/Mentor, you have a 65% chance of being successful.

That’s huge!

That’s the magic of accountability.

Now let’s talk about your habits.

As I mentioned earlier, I have a Holistic approach to Sustainable Weight Loss and that’s the reason why my clients get insanely fruitful results.

If you follow just one step of my blueprint, you fail.

But if you decide to follow each and every step, you are already halfway through.

The habits that you have developed over years are literally jeopardizing all your efforts.

1.??You attack the fridge when stressed out, binging on everything you can lay your hands on.

Be it ice creams, doughnuts, sodas, and all the sugar-sweetened beverages (SSB) or even left-over pizzas and burgers from last night.

2.??You compromise your sleep by binge-watching the latest web series on Netflix over cans of beer all night.

3.??You smoke packets and packets of cigarettes to find all elusive feeling of peace.

4.??Your extra weight has dented your self-esteem so much that you don’t feel like going out for a walk and becoming a couch potato.

The list is truly endless.

The crux of the matter is, that you must ELIMINATE your limiting beliefs and bad habits and you must RETAIN all the good things you have inculcated in your newfound lifestyle by following and embracing each of the 7 steps of my RAPID HEALTH TRANSFORMATION BLUEPRINT in totality.

·??????So, the First Step is having The Right Mindset to begin your journey to SUSTAINABLE WEIGHT LOSS and FREEDOM FROM ILLNESS.

·??????Step no. 2 is following The Prudent Diet.

·??????Step no. 3 is embracing the Concept of N.E.A.T. in your day-to-day life.

·??????Step no. 4 is prioritizing your Sleep.

·??????Step no. 5 is effective Stress Management.

·??????Step no. 6 is avoiding a Toxic Environment and Breathing Deeply last but not the least

·??????Step no. 7 is doing away with your Limiting Beliefs and Bad Habits.

So, I highly recommend you to start your journey to FREEDOM FROM ILLNESS via SUSTAINABLE WEIGHT LOSS to achieve Impeccable Immunity and Unbeatable fitness as precious bonuses.

Now go out and start applying.

GOOD LUCK!

And welcome to the Holistic Lifestyle of Freedom!

FREEDOM FROM ILLNESS!