Are you trying to lose weight but don’t know how? Here is a rundown of every basic thing you MUST know in order to lose weight.
We’re gonna skip a lot of needless biology and we’re gonna pick up only the what-you-need-to-know basics so we can make this as easy as possible.
Follow EACH and EVERY one of these steps, and it will make your fat loss process so much easier to understand.
Let’s get started:
Step One: Learn What Calories Are
Calories are units of energy your body uses.
You gain calories from the foods you eat. You burn calories for being alive and/or active.
In trying to lose or gain weight, understand that one pound of your bodyweight is equal to 3,500 calories.
In order to lose one pound of weight, you must burn 3,500 calories.
Step Two: Find Out How Many Calories You Burn In a Typical Day
Go to this link and fill out the calculator.
It will give you a number called your BMR, or Basal Metabolic Rate.
This is how many calories you burn just for being alive.
But chances are you don’t spend your entire day in bed.
Since at the very least you do some walking in your day to day life, you actually burn more calories than your BMR.
To find out how many calories you burn on a typical day –
Multiply your BMR by:
1.2 for non-exercise days
1.37 if you’re somewhat active
1.55 if you put in moderate exercise
1.75 if you’re very active
1.9 if you’re incredibly active (exercise and have a physically demanding job)
Step Three: Start Reading These –
On each nutrition label there’s a segment that tells you how many calories are in your food.
Beware, make sure you check how many servings there actually are.
Step Four: Keep track of how many calories you consume
What gets measured, gets managed.
Now what you want to do is consume less calories than you burn on a given day.
So if you burn 2,200 calories a day, you want to consume less than 2,200 calories.
Say you eat 1,700 calories, but burn 2,200 calories in a single day. You’ve officially burned off 500 calories off of your body –
500/3500 = 0.14
You’ve lost 0.14lbs!
Although that sounds very little, it’s best to look at weight loss on a pound-by-pound basis.
That’s 14% of a full pound.
And you’re not limited to a 500 calorie deficit. You can make the deficit as big as you want or find appropriate.
A 1,000 calorie deficit (1,000/3,500) is 0.29lbs! In one day!
If that doesn’t sound like a lot, or it doesn’t seem fast enough, consider this –
You accumulated weight gain over time. It didn’t just happen overnight. The same thing is going to happen when you lose weight. You’re going to accumulate weight loss over time.
Step 5: Track Your Deficits, Lose Weight
Keep track of how many calories you consume and how many calories you burn everyday.
Your numbers for how many calories you burn may not be absolutely accurate – but as long as you have a general idea you will learn more about your own body and be able to tell when you’re deficit is more or less than usual.
1st Day: 1,800 consumed / 2,200 burned 400 deficit (11%)
2nd Day: 1,700 consumed / 2,400 burned (more active day) 700 deficit (20%)
3rd Day: 1,300 consumed / 2,000 burned (lazy day) 700 deficit (20%)
4th Day: 2,400 consumed / 2,200 burned (overate) 200 surplus (-6%)
5th Day: 1,700 consumed / 2,200 burned 500 deficit (14%)
6th Day: 1,600 consumed / 2,400 burned (more active day) 800 deficit (23%)
7th Day: 1,200 consumed / 2,200 burned 1,000 deficit (29%)
Week Summary: 3,900 deficit (111%)
Take a look at the example above:
By the end of the week there’s a 3,900 calorie deficit – this person lost over a solid pound in one week.
Imagine having a deficit of 1,000 calories every day – that’s two solid pounds a week!
Some days are better than others. If you have a bad day, there’s no reason to quit. Just stop messing up for today, and move forward for tomorrow.
- Learn what calories are
- Find out how many calories you burn a day
- Read the nutrition labels
- Track your calories (what you consume must be less than you burn)
- Track your weekly deficits
My Personal Tips:
- Check out which fat loss method works best for you
- Chew gum
- Drink diet soda
- If you’re stomach is growling, that’s you literally losing weight! Don’t give in!
- Try and figure out what brings you progress
My Personal Recommendations:
Something optional that I recommend you do is buy a Fitbit.
It figures out how many calories you burn every individual day. It has an easy-to-understand log to see how much calories you’ve burned and consumed side-by-side. And it also has a huge food database on the app, so all you have to do is scan what you ate and it inserts the nutritional information and calories into your log for you. Simple and clean.
I’ve been using the cheapest model for years and I really like it.
However, if your strapped for cash but you’re still interested in an app to help with your weightloss then I recommend the health app Noom. It was the very first app I used to manage my weight and it helped me lose 60lbs in under 6 months many years ago, free of charge.
This guide makes weight loss so much easier!
You’d be surprised by how many people out there have no idea how weight loss or weight gain works. I’m surprised this isn’t even emphasized in public schools.
Thankfully, I’ve been able to provide you with these fundamentals of weight management and surely you will put this helpful knowledge to good use.
Because the advice given here is essential for efficiently and effectively losing weight deliberately. All you have to do is follow each and every step and you’ll find yourself much thinner, healthier, and sexier in no time.