The Fool Proof Way to Lose Weight
If you have been overweight for a few years or more, if you make a resolution every year to get in shape but fail, if you have tried a hundred and one diets to no avail, don’t despair. See, losing weight is a whole lot simpler than you might think.
Fool Proof Way to Lose Weight
You can get rid of extra belly flab, trim your waist, and fit back into your favorite old jeans without slogging away for years! If you want to know how to lose 10 pounds in a month, you should simply follow these 4 steps for a fool proof way to lose weight.
1. Cut down the calories
If you strip it down to the brass tacks, fat loss is simply a question of whether you burn more calories than you consume. One pound of fat requires roughly 3500 calories to lose, so to lose ten pounds with a month, you should aim to have a caloric deficit of 1200 calories per day, every day for a month.
- Keep track of your calories and macros.
- Cut out starchy carbs and sugar.
- Eliminate sugar.
- Avoid liquid calories.
- Drink a lot of water to stay hydrated.
- Watch for hidden sugars in unexpected sources like condiments.
- Practice intermittent fasting.
- Eat slowly and quit eating as soon as you aren’t hungry anymore.
- Do not confuse “not hungry” with “full.”
2. Burn more than you eat
Exercise is important. There is no denying it. Working out allows you to burn the extra calories which makes it easier to achieve the calorie deficit you are aiming for.
- Workout in intense, but short and frequent intervals.
- Workout every day for 30 minutes at least (take rest days).
- Include both resistance training and cardio workouts.
- Include a short bodyweight workout early in the morning in addition to the regular workouts.
- Burn additional energy as heat. Force your body to expend energy to keep your body warm by exposing yourself to cold temperatures regularly.
3. Partition your energy
An important aspect of successful weight loss is energy partitioning. Energy partitioning is also called nutrient partitioning. What it refers to is what happens to the calories after they have entered your body.
Food calories can end up in one of three places in your body (this is a general rule and we know that it isn’t 100% true all the time). Calories from proteins go to muscle tissue, calories from fat go to fat tissue, and calories from carbs are converted to fat calories and go to fat tissue for long-term storage if there are any leftover after meeting the body’s immediate energy needs.
- Get light exercise after every meal, like a short walk or air squats and a few push-ups.
- Get at least 7 hours of restful sleep
- No Booze. Alcohol has a ton of calories. It also disrupts sleep, and messes up hormone levels so your body stores more fat. Remove it from your diet completely until you reach your target weight.
4. Set up a supportive system and schedule
Your social environment matters. Having people around you who encourage you to meet your goals are crucial to your success. Make a routine that you can stick to without being over ambitious.
- Make friends who are into the weight loss lifestyle.
- Join a fitness class, or join an online community to support you.
- Keep a logs of workouts and meals
- Schedule workouts for the week and allocate time for meal prep.
Weight loss may not be the easiest thing in the world, but it isn’t as scary and impossible as some people may think.
By being committed to your goals and maintaining discipline, you can get achieve the body you’ve always dreamed of.
Images via Dreamstime.com.