Losing weight is tough. You have to go about your daily life whilst your body literally eats itself for energy. It doesn’t feel good and it’s never going to feel good… On top of that, you have to fight food cravings all day long.
When people say they want to lose weight, most of the time they want to lose fat. Burning away fat is easy to understand, it’s just hard to do. The only process behind burning fat is eating less calories than you physically need to maintain your current body fat percentage.
For example, if the average women needs 2000 calories a day to maintain her body fat percentage, she would need to eat less than that every day. Obviously the less she eats, the faster she will burn fat.
In a single pound of fat there are 3500 calories. If we divide 3500 by 7 (the number of days in a week) that comes out to 500.
Therefore, if our theoretical women wanted to lose 1 pound every week, she would have to eat 1500 calories every day for a week.
If she wanted the fat burning process to move along a bit faster, she would have to eat 1000 calories every day to lose 2 pounds a week.
It’s extremely important that you don’t attempt to lose more than 2 pounds every week. If you try to do so, your body will resort to eating away at your muscles and you definitely don’t want that to happen.
Jumping from 2000 calories to 1500 in a day will be extremely hard. The best way to lose weight is to implement small changes into your life and ultimately end up with a healthier lifestyle.
Without further ado, here are 10 tiny changes that will help you lose weight:
1.) Keep a Food Log
The key to success when trying to lose weight is tracking your calories. Keep a food log of everything you’ve eaten and write down how many calories are in it.
Make sure you track everything, that small bag of crisp and half a chocolate bar all adds up.
Writing out a log of all your food and the amount of calories in it also allows you to see how calorie dense some foods are. This will ultimately lead to smarter, healthier choices.
If you do this properly and track meticulously I can personally guarantee that you will lose weight. You can even ignore the next 9 tips. Nothing beats calories in vs. calories out.
I will chop off my left arm and post it on Youtube if this method doesn’t work for you after a month.
You can track your food, calories and progress through anything. On the computer, on your phone or on a good old trusty Notepad.
The calories you get from fizzy drinks and juice are completely empty. They provide you with little to no nutrition and they don’t satisfy your hunger. Cutting out calorie dense drinks alone will often make you lose a few pounds without you noticing.
You can supplement the loss of your favorites by drinking the diet version, although they’re never as good. Tea and coffee also have a tiny amount of calories in them, providing you don’t overload it with milk, cream, sprinkles, sugar, caramel… You get the idea.
The best drink out there for losing weight is always going to land on water. You can drink as much as you want and it contains no calories at all. Avoid flavored water though, some of those contain more sugar than normal fizzy drinks.
Investing in a Water Filter will make your life easier.
The more active you are, the more calories you need to sustain your current body fat percentage. If our theoretical women from earlier were to work out for an hour, she would have up to 500 calories extra to play around with.
That means she could eat 2000 calories a day and still lose a pound every week. She could also choose to continue eating 1500 calories a day, but lose 2 pounds every week instead.
The beauty of this is you get to decide how much more active you want to become. Simply going up the stairs instead of taking the elevator or walking home from work will help. It all adds up!
Working out in your own home allows you to:
- Go at your own pace
- Make mistakes
- Avoid embarrassing scenarios
- Save money in the long run
- Workout naked
- Save time
Everyone has that food or drink that they love to death. For me personally, if there are cookies around they won’t last long. No matter how strong willed and disciplined you are, you’ll most likely cave in.
The best solution to this is throwing out your favorites (even your secret stash!) and not buying them again until you’ve hit your goal weight.
If you absolutely must eat your favorite snack or food, try your best to make it fit into your set amount of calories and log it in your food log!
Buy a swear Cheat Jar. Every time you crack and eat unhealthy food, put some money in your cheat jar. At the end of your weight loss journey, buy something nice to treat yourself!
Nothing is worse than seeing your friends and family binge on your favorite foods. If you persuade them to join you, you’ll be able to help each other out and talk each other through the cravings.
The weekly trips to takeaways and restaurants will be easier if you’re all being healthier.
You could even dive into cooking healthy meals and host your own party nights. What’s the worst thing that could happen?
This falls under the second tip, but alcohol is one of the largest contributors to gaining weight.
Not only is all booze packed full of empty calories, it also makes you drunk as anything, which then makes you throw your healthy eating out of the window.
If you must have a drink, vodka and diet coke is the most calorie efficient way to get you drunk. Remember to try and squeeze it into your food log if you can.
If your body has a lack of sleep, losing weight is going to be that much harder. On top of your body munching away at your fat, you also have to deal with that tired, groggy feeling.
Being sleep deprived also throws your hormones out and that can affect everything from your mindset to your mood.
Take a good look at your sleep cycles and try to wake up at the end of a cycle.
You can also buy a Light Alarm Clock which will help you wake up more naturally.
One of the most demotivating parts to losing weight is stepping on the scale and seeing the same results as last week. It’s even worse if you’ve some how gained a pound
The problem with weighing yourself is all the variables:
- You could be holding more water than usual
- Recent bowl movements
- What you’re wearing
- The flatness of the floor
- The way you’re stood on the scales…
It’s never going to be perfect. You should try your best to limit yourself to one weigh in a month. That way, when you stand on the scale, you are guaranteed to see at least some progress.
Make sure you have a reliable Scale as well.
It’s easier said than done, but you can still enjoy your favorite foods. If you love pizza, look up healthy pizza options online.
Swap your seasoned chick for skinless chicken, reduce the amount of sugar and milk you put in your coffee.
You can get really creative with this, so give it a try! You can even try making something you’ve never tried before: Recipe Book
Some times we just have a bad day. It isn’t the end of the world. Keep in mind that consistency and perseverance beats everything. If you have a bad day, all that work you’ve already done won’t become undone.
It’s important that you don’t wallow in self pity. Jump straight back on the healthier eating the day after. When you binge over a few days / weeks., that’s when you start undoing all your hard work!
Buy a Motivational Book and read it for 10 minutes before bed to prepare you for the next day and keep you on track.
That brings us to the end of our 10 tips for losing weight. All that matters is you try your best and you’re happy. If you find something that works for you, stick at it!
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