After many failures, individuals start to believe weight loss is an unreachable objective. They have tried strange diets, special exercises, the 'magic' of pill, and multiple fitness gadgets. After failure after failure, they give up and settle for hiding their slimmer body underneath rolls of cellulite. The secret to weight loss is to know your specific goal and have a plan to make small changes every day to lose those extra pounds.
Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Here is how it works.
- Determine what is your ideal weight range
- Get the difference between your current weight and ideal weight
- Estimate your daily calorie usage based on normal body functions (like breathing, beating heart, brain functions, ...) with adjustments based on your activity level.
- Put a plan in place to close the gap between your ideal weight and current weight
Slim Body Secrets for Women and Slim Body Secrets for Men is a free mini-course that walks you through these rules. I am getting a little ahead of myself. Let me give a quick example of these rules.
Weight Loss Example
JoAnn is a mother of two in her mid 30's and works mornings at the local school so she can be home when her children after school and during the summer. She is 5 foot 4 inches tall and her weight has slowly risen to 165 pounds over the past couple of years as she has focused her time on being a good mother and spouse. Her estimated at rest daily calorie consumption is around 1750. To reach her healthy weight of 145 pounds, she needs to lose 20 pounds and then keep it permanently off. She is being told that her caloric intake needs to be reduced to about 1350 calories per day.
She kicks in her will power and becomes determined to reduce what she eats to rediscover her slimmer body within. First she tries skipping breakfast but cannot stay the course because she does not have energy for work. Then she tries skipping lunch. When her kids get home from school and they grab their afternoon snack, she finds that she is famished and starts nibbling on the snack right along with them until she gets full. Finally, JoAnn decides to skip dinner. But she is also the household chef, it is her responsibility to prepare dinner for the family. For a couple of days her will power holds as the house is filled with the aromatic dinner smells but then she becomes irritable in the evening and her husband, Bob, gently suggests that she start eating dinner with them again.
JoAnn re-evaluates her will power strategy and examines her weight loss success and failures over the last six months. What she finds is that her daily calorie intake did not decrease like she wanted but actually increased. When she skipped breakfast, she lacked energy during the morning and by the time lunch came around she over ate because she was so hungry. Although she was successful at skipping lunch, she consumed more calories nibbling on the kid food in the early afternoon than she would normally eat during lunch. Skipping dinner was a complete failure. Instead of spending an enjoyable evening with her family, she was a grouch to her husband and did not really cut down her calorie intake since she was sampling the dinner as she cooked it.
What JoAnn needs is a realistic and actionable weight loss strategy and plan.
Slim Body Secrets
Slim Body Secrets for Women and Slim Body Secrets for Men is a free mini-course that provides 10 secrets to developing a realistic and actionable weight loss plan. Unlike most weight loss programs that just tell you to reduce the number of calories you eat per day, Slim Body Secrets tells you how to balance your lifestyle so that you can achieve your weight loss goals, what should be the expectation for how long it should take to reach your ideal weight, and what specific steps are necessary to reduce and long term maintain your target weight.
Click here to subscribe to either Slim Body Secrets for Women or Slim Body Secrets for Men and start creating your successful weight loss plan.
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