How To Lose Unhealthy, Stubborn Fat
& Reclaim Your Life…
Here are the important facts you MUST know about how to lose weight:
Losing weight is at the top practically everyone’s ‘to do’ list, New Year’s resolutions list and goal list each year.
We promise to lose weight and most of us actually mean it, but the problem is how to lose the weight and keep it off?
The good news is that there are small things you can incorporate into your daily and weekly schedule that will help you do what needs to be done to lose weight and keep it off for good!
Portion Control
Weight loss basics dictate that the only way you can lose weight is to create a calorie deficit and burn more fat than you consume. I know there is a lot of crazy marketing hype that might say differently, but seriously, deep down… you know this has been really the answer all along. To do this effectively will require you to control your portion sizes. Here at The Fat Loss Authority our goal is to help you figure out how to lose weight in a manner that will best lead to success.
{Even if this is the only thing you eat all day, it’ll still require hours at the gym!}
When food is falling off your plate, that’s a good indicator that you are eating way too much! The truth is that you can lose weight and eat a lot if you’re prepared to do hours upon hours of cardio and resistance exercises to burn off the excess calories. The easier way to go about fat loss is to limit your portions during each meal so you’re only consuming what your body needs to function.
The best way to exercise portion control for weight loss is to pay close attention to food nutritional labels. These labels tell you exactly how much food is considered a single serving as well as how many calories and fat you’ll consume per serving.
We’ve compiled a long list of nutrition facts for a wide variety of food from sushi to salmon to low calorie alcohol, so you’ll become an expert on what goes in your body.
Regular Exercise or More Lifestyle Movement
Exercise, although not the world’s most favored pasttime, is essential for anyone who wants to know how to lose weight. Regular exercise (or more movement) is the only way your body gets used to working out, and it’s the only way to create the calorie deficit required to lose weight.
Many people want to know, how frequently do I need to exercise for weight loss?
The answer to that is simple…sort of;
Essentially you need to burn 3,500 calories to burn 1 pound of fat lost! ? So you can do this slowly through eating less calories than burn per day, or you can also add in some exercise to allow yourself to eat more, or to just speep up the process of weight loss. Like most other things, its just a numbers game.
If you want to celebrate that milestone each week of 1 pound of fat loss I would suggest just doing whatever it is gets you moving more. It doesn’t matter if its walking, more sex, dancing, cycling, or strength training exercises just try to move more.
Don’t let anyone tell you that you HAVE to hit the gym to lose weight.
The key is to motivate yourself to exercise and move more even when you don’t want to because your health depends on it. Regular exercise reduces the risk of illnesses like hypertension, heart disease and diabetes associated with obesity.
Mix It Up
Boredom. It’s the killer and ruiner of weight loss efforts around the world! When we get bored, we tend to get complacent and slip back into our old bad habits. To rid yourself of that boring old weight loss slump you need to mix it up and keep your weight loss efforts…interesting.
We know that a well balanced diet and regular exercise are essential to how to lose weight and how to keep it off, but sticking to your weight loss efforts will require you to keep your meals and workouts interesting for you and your body!
Mixing it up means doing a wide variety of exercises so your muscles never get used to one particular workout routine. This way your body always has to work hard to complete each repetition of every set of exercises you perform.
This also means getting creative in the kitchen so you don’t go back to those old eating habits that caused you to gain weight in the first place. You need to make healthy and tasty meals that you want to eat. If you have a favorite fast food dish, learn how to make a healthy alternative at home.
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Healthy Diet
At the risk of sounding like a broken record, a healthy well-balanced diet is essential for successful weight loss. If you truly want to know how to lose weight, get used to phrases like, fresh fruits & vegetables, lean protein, and high fiber. When these words become part of your every day vocabulary, it means you’re doing something right!
But remember, its only a numbers game. If you can eat a donut or some chocolate and still stay under your caloric limit for the day, go for it. Don’t reprive yourself. But remember, if you know one donut leads to 12, you have to be careful.
{Adding fresh foods to your diet will allow for easier digestion and weight loss.}
The most difficult part of enjoying a healthy diet is finding ways to fulfill snack cravings that won’t add zillions of calories to your daily intake. There are tons of healthy snacks available that don’t require you to consume sugary, fat-filled snacks made with dye and other chemicals. Whether you’re looking for no carb snacks or a taste of sugar, consider blueberries or strawberries instead of fake zero calorie foods promising you can “eat as much as you want,” without gaining an ounce.
At The Fat Loss Authority, we have breakfast recipes, healthy lunch options and even tasty dinner recipes for a special occasion. Being committed to learning how to lose weight means taking responsibility for your food consumption, making your own meals is one simple way to do that.
Take Control
If we’re all being honest with ourselves about how our weight gain occurred, the truth is that we gave up control of our food and exercise programs. Losing weight and keeping it off means seizing that control back and using it to your advantage.
Taking control of your weight loss will require you to hold yourself accountable for meal preparation, cheat days and regular workouts. Make sure you plan your meals in advance so after a long day at the office you’re not tempted to get your favorite Chinese take-out! Meal planning allows you to have a built-in cheat day where you still control the amount of calories and the quality of ingredients but also enjoy a little bit of indulgence.
The one thing that is certain about learning how to lose weight and actually losing weight is that it requires us to be responsible for our efforts. As long as you get up each day and take small steps to make sure you eat a well-balanced diet, create a calorie deficit and get lots of exercise, you can be proud knowing that you’re on your way to having the body you’ve always wanted.
Have Fun
- Sex. It’s awesome, it feels good and it’s so much better when you have the endurance for it!
- Beach Days. The beach is just way more fun when you’re not tucking at your shirt or hiding beneath it!
- Food. It’s easier to enjoy when you don’t feel like the whole world is watching ‘the fat person’ eat!
- Shopping. This is important, especially for ladies, the more weight you lose the better your clothing options get.
- Attitude. You just feel better when you start to look better.
- Life. A healthy diet and regular exercise is a good way to live longer.
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