Action changes things

There’s no single best way to lose weight, but what all weight loss plans have in common is that they produce a calorie deficit.

A calorie deficit occurs when you consume fewer calories than your body expends, so you either eat fewer calories than you previously ate, or boost the number of calories you burn through exercise.

While physical activity is important for many aspects of health, it is much so much easier and more sustainable to create a calorie deficit through diet rather than exercise.

You should know that exercise doesn’t burn as many calories.

If you walk briskly for 30 minutes, you will burn just 200 calories. Since 3,500 calories is a pound of fat, you will need 17.5 days to lose one single pound.

To lose one pound of fat you will have to run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.

So, what to do?

Eliminating sugar-sweetened beverages and consuming non-processed or minimally processed foods can help you reach a calorie deficit without calorie counting. 

Do not drink liquid calories. Replace sugar-sweetened beverages and replace them with water. Eat fresh, non-starchy vegetable and fresh fruits. Eating lots of vegetables every day will help you lose weight quicker.

Changing what you eat will bring about a large-enough caloric deficit to allow for a satisfactory rate of weight loss.

Take advantage of the motivation you are feeling today and start now. Everything that you need in is your hands.

Doing what works

Now, when you know that you need to do something about your weight, it is time to figure out what you are currently doing and what you want to change. 

This information will help you begin selecting your behaviors that you want to change.

You will then make changes that are designed to help you reach your goal. Of course, there will be challenges along the way. 

One potential roadblock might be finding the motivation or energy to keep going. And you will most likely experience things that make you stop. 

Buy as you move forward, you will begin to adopt techniques, strategies and daily routines to manage any initial discomfort and stress.

Expect some bumps on the road. If it were easy to lose weight, you probably would not need to read blogs like this one. But remember, as long as you keep implementing the changes and don’t give up, you are succeeding.

As your daily routines become less challenging and more satisfying, the process will become a bit easier and may even begin to feel a sense of mastery.

Seeing results will bring a healthy sense of accomplishment, keep you motivated and increase your chance of success.

The key to weight loss is to feel full by consuming healthy natural, non-processed foods and sugar free drinks without artificial sweeteners, with enough protein and nutrients to keep you satisfied and not tempted to overeat on the not-so-healthy stuff.