Alright. Lets lose some weight! Make sure you stock up on some celery. If the food does not end in “salad,” you should not be eating it. Sniffing certain foods will count towards your calorie totals. And mentally prepare to not eat anything “fun” for a long time…
JK, jk. On a more serious note, Congrats!! You’ve made a very important decision and your future self is going to be so thankful. Losing weight honestly gets so overcomplicated most of the time. There’s too much misinformation out “on the line” (The Internship reference anyone?) and the twitters. Gets people confused. At its core, losing weight is just a very simple equation;
Calories In – Calories Out = Lose Weight
For the most part it works one of two ways;
- You take in more calories than you burn, you’ll gain weight
- You burn more calories than you take in, you’ll lose weight
Now that you have the basics down, break out your karate move and block all that other nonsense. Don’t let someone tell you what you can and cannot do. You CAN have your donut and still lose weight (6+ donuts tho, might be pushing it).
Next step? You need to do a full audit of your day. Whatever your motivation is, the goal is the same, lose weight. Well its the sum of your day to day actions (or lack thereof) that got you there. I would audit everything and keep track of it and do this for about 2 weeks (patience grasshopper). What are you averaging a day in steps. Track your food intake with an easy to use like MyFitnessApp. How much water are you taking. How much are you sleeping. Etc.
After 2 weeks, it’s time to review and make calculated & specific changes. Small changes though! Rome wasn’t built in a day and you’re certainly not getting to your ideal weight that fast. Can you replace 1 calorie heavy drink a day with water? Could you walk an extra 20 minutes a day?
What can small changes like these accomplish? Well lets use someone with my bodyweight – 228 pounds.
I decide that I’m going to add 3, 20 minute walks a week and replace a can of coke with water 3 times a week. Small change right?
- 110 calories burned walking. 330 calories burned for the week
- 140 calories “burned” by replacing 1 coke. 420 calories “burned” for the week
What are the results if I only changed these 2 factors in my life and everything else stayed the same for the month? I would have burned a total of 3,000 calories, essentially 1 pound lost.
The problem with many weight loss commitments is that they are too aggressive. Salads or not eating are the nutritional approach and working out excessively is the fitness approach. That is a recipe for failure. This is the flip side of the coin. Our body is designed to survive and one of the ways we do that is by storing fat. If you try to lose weight too fast, your body will fight you and it will hold onto fat. So for those that might hit a plateau, it is never a bad idea to just eat a little bit more. Your body will thank you for this!
Hope this is helpful guys. Weight loss can honestly be very simple. You don’t have to do all these fancy diets or brutally long workouts. Simple actions, repeated daily, can be the key to success.
If you need someone to talk through things or looking for a little guidance, reach out to us. We’re always happy to help anyone reach their goals.