Weight loss isn't something that typically comes easily. If that were the case the multi-billion dollar home exercise equipment industry wouldn't exist, and the concept of religiously attending workout sessions and gyms would be absolutely ludicrous. Alas, for the average person, weight loss isn't an overnight process.
In fact, assuming that you make substantial modifications to your diet, results won't begin to be noticeable for months. That's hardly exciting, is it?
The reality is that weight loss comes down to a basic formula that anyone can understand: in order to lose weight your calories consumed must be less than the calories that you burn every day. So, if you burn a total of 3,000 calories on a typical day through a combination of your metabolic rate and physical activity, you will lose weight assuming that you consume 2,999 calories or fewer. Now, granted, the greater the disparity between the two numbers the quicker weight loss will occur, but that is essentially all there is to it.
Sounds simple, right?
Well, it's not. Millions of people in North America struggle with their weight loss as it quickly becomes obvious that there's much more in play than simple mathematics. Exercise, proper diet, motivation, genetics, your metabolism, and even how high above sea level you are all affect your ability to lose weight. We're not trying to be downers here, we're just telling it like it is.
The major factors in weight loss for a typical person are:
- Exercise - The backbone of staying healthy, without proper exercise losing weight is still possible but much more difficult.
- Diet - There's a big difference between eating and eating well. While reducing the intake of your current foods will definitely promote weight loss, switching up an unhealthy diet for a healthy one is the equivalent of putting your weight loss into over-drive! If you eat a lot of high-fat, high calorie foods, try following the 90/10 rule.
90% of the time stick to healthy, nutritious foods. Things like fruits, vegetables, lean meats, seafood, etc. The other 10% of the time, treat yourself to something you enjoy, be it that McDonalds Big Mac combo or a few slices of Pizza from the local pizzeria. As long as 90% of the time you're eating well you can splurge every now and then.
- Motivation - This is KEY, and this is also the reason why we've created the weight loss forums. Staying motivated to reach your weight goal and lose the weight is absolutely critical to actually doing it! It helps to have friends and family that are as motivated for your success as you are, and don't forget to network and branch out to other people with similar weight loss goals as you!
- Genetics - If your naturally predisposed to being heavier it may seem as if there's nothing you can do. In fact, having poor genetics is nothing more than another hurdle to jump over. Some people can drop weight like crazy, and others really have to work at it. Regardless of which type you are, remember that basic math is all it takes to lose weight! Never, ever give up!
- Your Metabolic Rate - Some people burn a lot of calories throughout the day, and others don't burn many at all. Your metabolism has a lot to do with how successful your weight loss efforts are. Try to keep your metabolic rate high- eat several smaller meals throughout the day, do at least 30 minutes of moderate physical activity three times per week, stick to a regular daily routine when it comes to sleeping and eating, and consume foods that are known to kick-start your metabolism!
- Factors Beyond Your Control - It has been shown that things such as the amount of sunlight you receive in a day or how high above sea level you are have a slight impact on a persons ability to lose weight. Generally, these factors are negligible at best.
How to Get an A+ in Math
Remember how earlier in this article we said that all you need to do to lose weight is burn more calories than you consume? While there may be other factors at play that influence how you go about accomplishing it, that doesn't change the fact that the basic method that you can use to do it is the same, regardless of your age, gender, or background.
Just like you could write yourself a cheat sheet in high school, you can do the same when you are trying to lose weight. Try doing little things at first, like making one less potato for dinner for yourself or only eating 3/4 of the box of Kraft Dinner. Over time your body will become accustomed to the lower caloric intake and adjust itself accordingly. Once your body is comfortable with the lower intake of food (remember, you still need to consume somewhere around 2,500 calories per day or so), now you can really start cheating!
Have fun, and who says you can't cheat and come out on top? ;-) |
