Let’s talk about how to lose weight the right way.
It’s a sad fact but millions of people around the world are either obese or overweight. Even though we’re all aware of this fact, the problem doesn’t seem to be getting any better.
There are many different health problems associated with being overweight. Two of the most common ones are diabetes and heart disease.
The good news and in many cases, the severity of these concerning health issues might be lessened by losing weight.
I think the the hardest part about losing weight is making the decision to do it.
I strongly believe anyone can lose weight if you want to. It doesn’t matter if you need to loose hundreds of pounds or less than ten pounds, it’s all possible if you want it bad enough.
However, if you’re mindset isn’t ready, you might as well forget that weight loss plan.
The only drawback to losing weight is the more you have to lose the longer your weight loss plan will have to be.
Remember, it didn’t take you a week to gain all the extra weight so don’t expect it to take a week to lose all the extra weight.
A good rule of thumb on average is to lose about 1 to 2 lbs per week at most.
Some weeks you may be able to lose slightly more and other weeks you may lose less.
It all depends on what you ate, how active you were and how your metabolism performed for that week.
If you can keep that rule in check, you can succeed.
I know it may sound hard but you can do it.
I’ve done it.
I’ve lost over 40 lbs and it’s taken me many months to achieve that.
On average, I’ve lost 1 or 2 pounds every week.
You may think it’s not much but it’s the healthiest approach to weight loss.
The best part is that I’ve been able to keep it off because I changed me lifestyle.
All I did was change my eating habits and exercise a little to create a slight calorie deficit on a daily basis.
The truth of the matter is that now that I’ve changed my lifestyle, I feel great.
I am 100% satisfied with the foods I eat and I don’t ever feel deprived. I never thought it was possible to feel this way but now I do.
Like everything else, it’s hard in the beginning but once you get the ball rolling, you can do it.
There’s no magic formula when it comes to losing weight.
You have to create a calorie deficit in order to lose weight.
You can achieve this by eating less calories in your food and/or exercising.
I like to do both.
I eat a few less calories every day and exercise a little more every day to burn more calories.
It’s the combination of both that enables me to lose excess body fat and reach my ideal body weight.
The 2 Ways to Create a Calorie Deficit so you can Lose Weight
Here I’ll discuss the only 2 ways to create a calorie deficit.
1) Eating Less Calories to Lose Weight
There’s so many different weight loss programs out there it’s hard to decipher which one is best.
Whether it’s the Keto Diet or some other popular diet and weight loss plan, they all work the same way. They all help you create a calorie deficit on a daily or weekly basis so that you can lose weight.
Keep in mind, you don’t have to eat less food, you just have to eat food with less calories. In other words, make better food choices instead of high calorie, unhealthy foods.
Don’t waste your calories on donuts, cookies and sugary drinks.
I measure my progress on a WEELY basis and not on a DAILY basis.
Much too often its easy to slip a little and overdo it on a particular day.
But that’s ok with me because if I overdo it on one day, I still have the rest of the week to get back on track.
I use to weigh myself every day but when I did that, I’d end up feeling frustrated and discouraged when the number on the scale went up.
So now I only weigh myself once a week on the same day at the same time so I can keep track of my progress.
I find that when I do this I usually achieve my weight loss goal which keeps me motivated to keep on progressing.
Before you start your weight loss plan, be sure to track what you normally eat.
If you do this, you will see how many calories you usually eat on daily basis.
You can do this easily by downloading a free calorie counting tracker on your computer or mobile phone.
There’s really no excuse to not track your daily food intake.
It’s free and it’s super easy to get started.
(Just type ‘Food Tracker’ or ‘Fitness Tracker’ into your search.)
I’ll admit, it’s a little annoying keeping track all of your food in the beginning but once you have it all entered in, it get’s a lot easier.
You’ll find that you eat a lot of the same foods every day.
Coffee, sugar, snacks, drinks, whatever it may be, track it!
Your tracker will point out which foods are bad choices and which foods are great choices.
2) Exercise More Often to Lose Weight
I know this sounds hard but it’s really not. Most of us visualize having to run miles and lift tons of weights every day for hours in order to lose weight.
Nothing could be further from the truth.
All you have to do is a little at a time. Whether it be every day, or every other day or every 3 days, it’s all good. It’ll help you lose weight.
You can still get results by doing 15 mins of light exercise a few days per week.
I don’t care how busy you say you are, everybody has 15 mins to do a little exercise a few times per week.
The 2 Types of Exercises to Lose Weight
Let’s talk about the 2 ways to burn calories with exercise.
1) Cardiovascular (Cardio)
Can you walk for 10 or 15 minutes a few times per week? Go outside and get some fresh air. Walk 5 minutes one way and walk back 5 minutes. Do this everyday and you’ll start to burn calories you weren’t burning before. Obviously, if you can do a few minutes more, than do a few minutes more.
Go at your own pace. No need to be miserable about it. Do it because you enjoy it. If you go out and walk and you come back miserable, tired and sore, then slow it down. It’s a sign you’re doing too much too soon.
Doing cardio to burn calories takes time to adjust too. Many people do too much and burn out quickly. Your goal should be to get started and go easy at first. You don’t have to over exert yourself. If you feel like you’re going too hard then slow it down.
You’d be surprised that doing a little every day, can help you achieve your weight loss goal.
2) Strength Training
Now strength training is probably a better way to lose body fat. If you build more muscle over time, your body fat will decrease.
Like cardio exercise, you should start out slow. There’s no need to overdo it, especially in the beginning. Take your time, go easy at first and when it starts to get easier, then up your effort.
Keep in mind, you don’t need weights to perform strength training exercises.
For example, can you squat down like you are sitting and then stand up?
If so, then that is one easy exercise you can do that will work all of your leg muscles.
If you have trouble with that, then hold onto something stable like a chair and control your squatting motion.
Just do as many as you can until you feel a little tired. It’s not important to count the number. If it’s only 1, 2 or 3 that’s OK. Every little bit counts.
Do that a few times per week and you will start to burn more body fat. Plus you will make your legs stronger. You don’t have to do many in the beginning.
Another example of exercise you can do are push ups. Doing pushups are great upper body strength training exercises.
If you can’t do a regular push up then modify your approach. Try them on your knees. If that’s still too hard, try leaning on a sturdy table or on the kitchen counter.
Remember to go easy in the beginning. It’s going to take time to gradually get stronger and start building muscle. Do this and you will start to burn calories to lose weight.
You CAN Lose Weight if You Want to – It’s ALL up to You
In conclusion, you can lose weight, but you have to create a calorie deficit. You can do it by consuming less calories, exercising to burn calories or by doing both.
Like I mentioned above, it takes time to lose weight. It’s a gradual steady process that you need to stick with until you reach your weight loss goal.
I know it’s not easy but it’s worth the effort. It’s worth improving your health. You’ll thank me later for this.
Most importantly, take your time and enjoy the process. You can do it, you just have to make up your mind and get started. There’s plenty of free information via the Internet about dieting, exercising and getting healthy. All you have to do is a search.
Read a little every day about eating right, exercising, losing weight and getting healthier.
Challenge yourself to learn something new about diet, health and fitness and you will change your life for the better.
If you have any questions or want to leave a comment feel free to Leave a Reply below or you can email me anytime at Support@HowToBookSite.com