Sunday, August 29, 2010

How to Lose Weight

How to lose weight:

Losing weight is a task that appears unachievable to many of us. The truth is, with just a few easy strategies you can enjoy consistent, effortless weight loss without the need for crash diets or pain and suffering.

Step 1: Eat less. Calories in vs. Calories out. This is the most important factor when it comes to weight loss. No matter how healthy you eat, if you consume 4000 calories whilst only burning 3000 calories you wind up with a 1000 calorie surplus. Starting off it's good to aim for a deficit of 500-800 calories. Estimate this and avoid calorie counters. This just creates added stress and can lead to obsessive counting.

Step 2: Exercise. Self explanatory really. A 30 minute brisk walk in the mornings, or a light jog. Whatever you feel comfortable with. Find an activity you enjoy such as martial arts to make exercise fun!

Step 3: Move more. Related to step 2, just avoid sitting static in front of the TV all day. Keep busy and aim for slow, constant movement as much as possible throughout the week.

Step 4: PUT DOWN THE CHOCOLATE BAR! Cutting out sweets can make a huge difference. Remember to cut out sugary drinks such as soda too.

Step 5: Cut out as many "empty calories" as possible. Food items such as bread, pasta and rice sure are convenient, but don't pack a punch nutritionally. Eat more vegetables and meat. Replace regular potatoes with sweet potatoes which are nutritionally superior. This small step can help a lot.

Step 6: Avoid drinking your calories. Try stick to water as much as possibly. This is an easy way to remove calories from your diet.

Step 7: Continue to enjoy your life. Remove as much stress from your day as you can. Don’t worry about your weight loss, if you’re consistent it will happen slowly but surely. Stress releases a hormone called cortisol, which is the enemy of a lot of processes… including weight loss!

What aspect of weight loss should be covered next? You decide! Leave a comment with your suggestions.


  1. But i like beer :(. What if i ONLY drink my calories. That means not eating ;) does that work?

  2. Haha unfortunately not. Having beer is fine, but just so long as you remember your goals. The problem with drinking your calories is you lose out on most of the actual nutritional content. Even fruit juices are really just concentrated sugar sources (no matter how "natural" they claim to be!). Depending on how serious you are about your weight loss (if you even need to lose any at all) beer is fine. Just try to keep intake minimal. I myself prefer on or two beers the weekend, followed by whiskey or vodka if i plan on making a night out of it ;)