How to lose weight, Yellow How To

Losing weight is simple.

We constantly hear about the newest diet guaranteed to help you lose 10 pounds in 10 days, a revolutionary new exercise that melts away the stomach fat or a juice only detox that will kick start your metabolism into full on fat burning when in reality the true answer is much simpler.

Consume less calories than you burn.

“Surely the answer can’t be that simple” you scoff, years of failed diets fuelling your scepticism.

The following article will explain that it is in fact this simple as well as providing a step by step guide on how to lose weight weight and begin your own journey to a happier & healthier you.

The main cause of failed weight loss is generally a lack of sustainability.

Hugely restrictive diets which have you eating miniscule amounts of food, often comprised of nothing more than boiled chicken and broccoli (god forbid a carbohydrate) are not sustainable. Over time this will drain you both mentally and physically, leading to unhealthy binges and piling all the weight you had lost back on. Instead, applying more of a ‘flexible’ approach to dieting will help keep you sane while generating consistent & lasting results.

Coming back to the idea of eating less calories than you burn, this state is known as a ‘caloric deficit’. Essentially, once in a caloric deficit your body does not have sufficient energy needed to perform its daily tasks. Following on from this, in order to perform these tasks your body will begin drawing on stored body fat to generate energy and hence begin losing weight.

The first step in this process is figuring out how many calories your body burns a day (otherwise known as your total daily energy expenditure). This is dependent on a huge number of factors including age, height, gender, activity level and current body fat / weight and even then varies from person to person. To simplify this process, various online calculators are freely available which provide an estimate based on these factors

The second step you need to do is subtract between 15 and 25% of these total calories (depending on how aggressively you want to lose weight). This will provide you with the amount of calories you need to consume per day to lose weight. For the next 14 days you will consume within 5% of this caloric amount every day, weighing yourself at the start of the process (in the morning before eating anything) and in 14 days (at the same time as your initial weigh in, again eating nothing before).

Depending on your results, adjust your daily caloric intake up or down and repeat for another 14 days until you reach your desired rate of weight loss. Over time you will have to continually adjust your caloric intake as your TDEE (Total Daily Energy Expenditure) will change as you lose weight. When following this approach it is important to keep activity level constant as this will affect the amount of calories you burn.

The keys to this approach are both trial & error and patience. You will constantly need to be adjusting your calories in response to your body changing while having the patience to maintain a particular caloric intake for a sufficient period of time in order to give your body a chance to respond.

Over time you will find this to be a sustainable method of losing weight which still allows you to indulge in those beers after a hard week of work, that slice of pizza at your child’s birthday party or that glass of wine with friends on a night out.

Remember that losing weight is simple, don’t over complicate things, stay consistent and follow the basic principles of a caloric deficit and over time you will see results.

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Comments

  1. Matt says:

    I’m going to try this out. Thanks for the useful article!

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