Image by: Adrian Clark
By Jake Bradshaw
Losing weight doesn’t have to be hard. All the years you’ve spent staring at your beer gut and flexing in the mirror, dreaming of taking the perfect selfie one day, is possible. All it takes is a bit if planning, and 2014 is the best time to create your very own weight loss calender. It’s easier said than done, and can all be accomplished in just five easy steps:
Step #1) Know Where You Are NOW
Before you make any drastic changes to your habits, you must know where you exist today. A good way to find out is by finding out what your body mass index (BMI) is, and keep a record of what you eat and how much you exercise each day.
Write down daily regiment, every snack, every meal, every step you take to and from work. This is going to be extremely important down the road whenever you start to change your routine, because it will act as the flat line of where you should always be ahead of.
Finding out your BMI is extremely important in knowing where your goal weight should be because it measures your height in regards to your weight, so to manage good heart health and muscle balance. To give yourself a free measurement, visit the National Heart, Lung & Blood Institute.
Step #2) Plan Your Diet & Exercise Together
It’s true you don’t need to exercise to lose weight. Just cutting back calories, alone, creates an increase of weight loss, but it’s impossible to keep the weight off without exercise. Without a substantial increase in physical activity, you shouldn’t even bother creating a weight loss program.
The best thing to do is to plan your diet and exercise together to be sure they both get their proper attention. While your researching diets, you should also do the same for exercise regiments that fit your tastes and schedule. Otherwise, you will give one precedence over the other.
Step #3) Fill In The Gaps Of Your Free Time
You shouldn’t sacrifice your life for a new program, instead, you should add it to your already busy life by filling in the spaces of free time you have. Write out your weekly schedule, i.e. work, time with the family, other responsibilities, and try and decipher the spaces of time you have. Let this be the time you put in for working out.
You should never feel like you’re sacrificing one thing over another. The secret in creating a happy workout schedule is to have it be fluid. There’s no need in disappointing your boss, wife, or kids to get a six pack. Fulfilling all of the above with ease will make you much more happier, with less conflict.
Step #4) Make A Realistic Diet
Here’s the thing. If you don’t like what you’re eating, the entire process will be torturous. Typically at the beginning, if you want to lose weight fast, a diet consisting of high fiber and low fat will benefit you the most. But most importantly, you need to eat foods that you’re going to be able to eat your whole life.
If you love junk food and go on a diet that requires you to give it up, it’s only going to work for so long. Instead, implement it into your plan. Perhaps you can have a “free day” where you can eat anything you want, or maybe you can have it as a “treat” every other day.
Never make dieting a psychologically draining experience. All food can fit into your plan if you know how to balance it with other healthier and, most importantly, organic clean foods.
Step #5) Befriend Your Calories
To lose weight, you need to eat less calories than you consume. Most people think this involves food, so they’ll immediately start eating less than before. This is logical, but not practical. Instead, know how calories work. Take your body weight, and add a “0” to the end of it. That’s around the number of calories you need a day to maintain your weight.
But when you’re exercising, obviously, the numbers will change. If you’ve burned 500 calories at the gym, you can’t simply rely on the “adding 0” strategy. So here’s what you ought to do.
Eat as many calories as you can. Make them your friend, not your enemy. Consume clean, organic, and balanced calories, that way, you can burn it off at the gym. If you’ve consumed 2,000 calories, you can easily burn 700 at the gym, having a daily consumption of 1,300. Make it a fun mathematical equation, not a depressing numbers game.