The Truth About Weight Loss
Are you struggling to lose weight? Are you just not reaching your goals? You’re in luck. I have in my possession the one great secret to losing weight and I’m ready to share it with you today for free.
The secret is: there is no easy path to weight loss.
That’s frustrating to hear, I get it. You’ve seen tip after tip and program after program promising that you can do this one easy trick and lose weight. I’ve got news for you, if losing weight were easy, nobody would be overweight. The truth is, it sucks. You have to work to get there.
There is some good news, though. Weight loss is, conceptually, very simple. There is really only one thing you need to know to lose weight, but that one thing has a few important facets. Let’s talk about that.
The truth is, if you eat more calories than your body expends, you will gain weight. If you eat fewer calories than your body expends, you will lose weight.
Keep in mind, if you have read about an all-clean, natural diet after a cayenne pepper lemon juice cleanse while doing yoga in the forest… Great. Do that. But don’t eat more calories than your body expends, or you will still gain weight.
So how can you be sure you aren’t eating more than your body is expending?
There are a few easy steps in this process. I will give you some helpful information below, but it should be noted that there are a plethora of great apps that will do these calculations for you, and they will give you an easy reference for the calories in various foods to boot. The one I use is MyFitnessPal, but by all means, use the one that works best for you.
How Many Calories Do I Need Per Day?
Below is a chart provided by Nourish (by WebMD) which shows generally accepted caloric intakes for various ages/sexes/levels of activity.
Keep in mind, the numbers above indicate the estimated energy requirements to maintain a healthy weight. While these are not necessarily designed to help you lose weight. But, depending on how much weight you want to lose, you will likely drop a few pounds by using these numbers as your go-by. If you are only a few pounds away from your healthy weight, you will likely need to eat at a deficit to arrive there. This is really where the calorie counting apps come in handy and help you personalize your caloric intake needs.
How Do You Count Calories?
It’s as straight-forward as it sounds. You find the estimated calories for every food you eat, and you tally them up and ensure you do not exceed your maximum allowed intake by the end of the day. I have a few tips for you on this.
If you can eat 1500 calories in a day, you really don’t want to eat 1200 of them by 10am. If you do, you’re setting yourself up for a pretty uncomfortable day. Hunger sucks. Plan your meals out and know ahead of time how many calories you’ll be consuming with each meal. (At least a rough estimate.)
#2: Do Not Drink Your Calories
This is one of the most common mistakes I see people make. A 20oz bottle of coke has 240 calories. Compare that with well over 7 cups of broccoli for the same calories. Which do you think will leave you feeling fuller and more satisfied? Water is your friend.
By exercising, you increase your daily caloric expenditure, meaning that you also increase your daily caloric intake. Maybe you don’t care what I say, and you’re going to have that Coke! You can “earn” that, in a manner of speaking, by doing 240 calories worth of exercise. Not to mention, exercise is great for your body in far more ways than just weight loss. Don’t have time for exercise? Check out my article on ways to fit exercise into your daily routine without taking too much extra time.
#4: Most Importantly, Pace Yourself
We all want to reach our goal weight in a couple of weeks, but unfortunately that is not how it works. You might begin seeing some progress in a couple of weeks, but you will likely not reach your goal until you have consistently changed your eating habits for several months. You will experience times where you are shedding pounds like crazy, and others where it feels like you have plateaued and couldn’t possibly lose any more.
Just keep going. Consistency is key!
Remember, we are not looking to conquer a goal weight and get back to the very things that made us gain that weight to begin with, we are looking to change our lifestyles so we can maintain that goal weight and live a healthier life.