There are
lots of ways to lose weight these days. You can have liposuction, as long as
you don’t mind paying thousands for it, being bruised for days afterwards and
then seeing the weight pile back on in a matter of weeks. You can take weight
loss pills, again, if you can afford it. The problem with pills, though, is
that they don’t work – which is a fairly big drawback. You can try one of the
many fashionable fad diets that are floating around at the moment, if you don’t
mind eating foul-tasting food in tiny portions and feeling hungry and miserable
all the time as a result.
Or, if you
want to, you can alter your existing eating habits in a few special ways. It
doesn’t cost anything, it really works and there’s definitely no bruising! It
is, as you’ll soon discover if you give it a try, the very best way to lose
weight and keep it off over the long-term. Combine the changes in your diet
with regular - but not difficult or boring - exercise, and you’ll see pounds of
fat disappear from all over your body EVERY week until you decide you’re happy
with your weight and body’s appearance. If you’re ready to learn what you need
to change and the things you need to do to make it happen, read on!
You’re going
to lose weight by controlling the number of calories you consume on a daily and
weekly basis. You see, lots of people know about the concept of calorie
control, but very few seem to use it properly. Perhaps it seems too good to be
true or maybe they’re just lazy and easily discouraged. Whatever the reason,
one fact cannot be denied: if you control your calorie intake properly, you
WILL lose weight. It’s a scientific, biological, physiological FACT. Do what
you’re about to learn and the reading on your bathroom scales will drop each and
every week. Here goes.
A pound of
fat contains approximately 3500 calories. If you consume 3500 calories, you
WILL gain one pound. No ifs or buts. And, as you’ve no doubt guessed, if you
eat 3500 calories LESS than usual, you’ll LOSE one pound. But you can’t just
cut down your calorie intake by 3500 a day – if you do you’ll mess up your
body’s natural balance. What you need to do is lower your calorie intake by 500
calories a day, which will make a total deficit of 3500 calories over a seven
day period.
Before you
do that, though, you’ll need to know your BMR (Basal Metabolic Rate). This
number sums up how many calories your body needs per day to maintain its
weight. Once you’ve calculated it, you can then go ahead and eat 500 calories
less than that number per day. Click this link to go straight to the ‘Perfect
Body Plan’ BMR calculator. Working out your BMR takes literally 30 seconds -
once you’ve done it, carry on reading this article.
Okay, so now
you’ve got your BMR. Let’s say it’s 2100 calories. You now know that if you
want to lose 1 lb of fat a week you need to eat 1600 calories a day and no
more. If you do that, you WILL lose 1 lb a week – it’s inevitable. To make sure
you eat the correct number of calories, you need to look at the food labels on
the things you eat. Of course, it’s also recommended that you get your 1600
calories, or however many it is you personally need, through healthy foods
containing healthy fats such as Omegas 3, 6 and 9 – and not by going to a fast
food place and only eating a small burger meal. Stay away from saturated fats
as much as possible.
So, you’ve
lowered your calorie intake by 500 calories a day – that’s a guaranteed
loss of 1 lb a week. But what if you want to lose more than that? In that case,
you can do one of three things. You can either lower your calorie intake a
little more (while ensuring you get all your required vitamins, minerals, fats,
protein, fibre and carbohydrates from your food and drink), you can stick to
eating 500 less and incorporate some extra exercise into your weekly schedule,
or you can do both by lowering your calorie intake a little more (say, 700 less
than your BMR) and doing exercise.
This final
option is the one I recommend most. By doing regular exercise, you help make
sure your body is always burning fat and not muscle, which is clearly a good
thing. Exercise also gets and keeps your metabolism up, which helps your body
burn up the fat you want to lose. So, what about losing 2.5 lbs a week? How
could one go about doing that? It would mean you’d lose 10 lbs a month, which
is pretty impressive. In 6 months you’d be 60 lbs down! You might not even want
to lose that much!
To lose 2.5
lbs a week, you could first cut your calorie intake to 700 lower than your BMR.
So, if your BMR is 2100, you’d eat 1400 a day. That equals a fat loss of a
pound and a half straight away. Next, you’d do enough exercise in the week to
burn the remaining 3500 calories needed to make up a total weekly weight loss
of 2.5 lbs. To burn 3500 calories a week through exercise isn’t as hard is
might sound. The key is exercising often, intensely and using different kinds
of exercise throughout the week.
Here’s an example.
Monday :
Swimming, 1 hour. Calories Burned: 800.
Wednesday :
Badminton, 1 hour. Calories Burned: 1000
Thursday :
House work (hoovering and ironing), 2 hours. Calories Burned: 270
Friday :
Weight training, 1 hour. Jogging, 1 hour. Calories Burned: 900
Saturday :
Yoga, 1 hour. Calories Burned: 200
The
remaining 200 or so calories would be made up by day-to-day activities, like
walking, climbing the stairs, etc. Of course, you don’t need to do as much
exercise as just outlined. You’ll simply increase your rate of weight loss if
you do.
The key
point is calorie control: get it right and you’ll lose weight – it’s as simple
as that!
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‘Perfect
Body Plan’ is a brand new e-book that has been designed in a special way. It
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Take a look
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