After the “how to stop smoking" post, which is the way that I reduced my smoking, I felt compelled to also tell you, how I lost 45 pounds and kept em’ off. This, as well, is a field proven method, just as the how to stop smoking method is. I probably have to break up this post into two parts, because I want to be thorough, so that you gain a full understanding.
There are all kinds of weight loss programs out there, even ancient ones, but they only work for a few people. Most of the clients gain there weight back, as soon as they go of the program. Be aware that every body works a bit different when it comes to putting on weight or taking it off. So, there is no diet that works for everybody. However, with a bit of effort, you can create your own custom made diet without having to spend hundreds of dollars. So, what is the mystery to real weight loss? The secret is that there is no secret! The only thing that you have to do is to figure out what works for YOU and what does not. Here are the simple guide lines, that will help you to build you own personal diet.
First, pay attention to what type of eater you are. Are you a boredom eater, an anxiety eater, a nibbler or a late night eater or a combo of those types? Whatever it is, figure it out. This will tell you WHY you eat. Second, figure out at what time of the day you eat the most and third, calculate how many calories you need to maintain your current body weight (your body weight x 11). Watch yourself for about a week so that you get a clear picture of your eating habits. During this week, get yourself an online calorie table and an activity/calorie burn calculator. That’s it for the preparation. Now comes the part you are waiting for: how to build your diet and loose weight.
Step one: set your first goal at minus 10 pounds from where you are now. Than calculate the amount of calories that you would need to maintain this new weight. Let’s say you start at 225 pounds. You would need 2475 calories (current weight 225 x11= 2475). your first target is 215 pounds. You would need 2365 calories to maintain that new weight. So, now here is what you do. From now on, eat not more than 2365 calories a day until you reach 215 pounds. Than recalculate down the next 10 pounds and so on and so forth till you reach your desired weight. However at that rate it would take a very long time to loose just ten pounds. So, here is what you need to do. You need to create a calorie deficit of about 500 calories a day (from the 2365). That’s very easy to do. You can just cut out two sodas a day and you will be almost at target. Than, over time, burn some extra calories by a bit of exercising and your entire calorie deficit could be somewhere around 800 to 1000 calories per day (500 saved through eating, about 300- 400 with exercise) feel free to change the numbers by eating a bit more and compensate with exercise, or vice versa. However, don’t go nuts. Again, be patient. I have found that walking and biking are the most effective exercises to burn calories. Don’t go nuts and do a Tour de France or an Olympic 50km walk. Just work yourself up slowly till you can safely and enjoyable maintain either activity for about an hour. That’s all you need. One word of caution. DO NOT try to speed up the process by getting into starvation mood or overdo the exercise/activity. You will feel hungry and loose the enthusiasm for any activity. Just stay on track and you will be fine. Remember, you not only want to loose weight, but you also want to keep it of. Be patient. Also, you will hit plateaus, where it seems that you are stuck on a certain weight and can’t loose any more. This is only temporary. Again: stick with the program. Be patient.
Continue in 10 pound increments towards you target weight. Recalculate the calories you need for each new target and stay with it. As you loose weight your energy levels will increase and you will feel that you want to exercise more. That’s fine. Go for it, but never overdo it. Your body will give you signals as what is too much. Listen to them! If you fall of the wagon once in a while, don’t beat yourself up. Stuff happens. Period! Get back on it the next day and you will be fine. Remember, this is a “field tested” method and it works. It worked not only for me but also for my friends. Boys and girls alike.
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