How To Easily Lose Weight By Controlling
Your Food Intake
There are lots of ways to lose weight
these days. You can have liposuction, as long as you don’t mind
paying thousands for it, being bruised for days afterwards and then
seeing the weight pile back on in a matter of weeks. You can take
weight loss pills, again, if you can afford it.
The problem with pills, though, is that
they don’t work – which is a fairly big drawback. You can try one of
the many fashionable fad diets that are floating around at the
moment, if you don’t mind eating foul-tasting food in tiny portions
and feeling hungry and miserable all the time as a result. Or, if
you want to, you can alter your existing eating habits in a few
special ways. It doesn’t cost anything, it really works and there’s
definitely no bruising!
It is, as you’ll soon discover if you
give it a try, the very best way to lose weight and keep it off over
the long-term. Combine the changes in your diet with regular - but
not difficult or boring - exercise, and you’ll see pounds of fat
disappear from all over your body EVERY week until you decide you’re
happy with your weight and body’s appearance. If you’re ready to
learn what you need to change and the things you need to do to make
it happen, read on!
You’re going to lose weight by controlling the number of calories
you consume on a daily and weekly basis. You see, lots of people
know about the concept of calorie control, but very few seem to use
it properly. Perhaps it seems too good to be true or maybe they’re
just lazy and easily discouraged. Whatever the reason, one fact
cannot be denied: if you control your calorie intake properly, you
WILL lose weight. It’s a scientific, biological, physiological FACT.
Do what you’re about to learn and the reading on your bathroom
scales will drop each and every week. Here goes.
A pound of fat contains approximately 3500 calories. If you consume
3500 calories, you WILL gain one pound. No ifs or buts. And, as
you’ve no doubt guessed, if you eat 3500 calories LESS than usual,
you’ll LOSE one pound. But you can’t just cut down your calorie
intake by 3500 a day – if you do you’ll mess up your body’s natural
balance. What you need to do is lower your calorie intake by 500
calories a day, which will make a total deficit of 3500 calories
over a seven day period. Before you do that, though, you’ll need to
know your BMR (Basal Metabolic Rate). This number sums up how many
calories your body needs per day to maintain its weight. Once you’ve
calculated it, you can then go ahead and eat 500 calories less than
that number per day. Click this link to go straight to the ‘Perfect
Body Plan’ BMR calculator. Working out your BMR takes literally 30
seconds - once you’ve done it, carry on reading this article.
Okay, so now you’ve got your BMR. Let’s say it’s 2100 calories. You
now know that if you want to lose 1 lb of fat a week you need to eat
1600 calories a day and no more. If you do that, you WILL lose 1 lb
a week – it’s inevitable. To make sure you eat the correct number of
calories, you need to look at the food labels on the things you eat.
Of course, it’s also recommended that you get your 1600 calories, or
however many it is you personally need, through healthy foods
containing healthy fats such as Omegas 3, 6 and 9 – and not by going
to a fast food place and only eating a small burger meal. Stay away
from saturated fats as much as possible.
So, you’ve lowered your calorie intake by 500 calories a day –
that’s a guaranteed loss of 1 lb a week. But what if you want to
lose more than that? In that case, you can do one of three things.
You can either lower your calorie intake a little more (while
ensuring you get all your required vitamins, minerals, fats,
protein, fibre and carbohydrates from your food and drink), you can
stick to eating 500 less and incorporate some extra exercise into
your weekly schedule, or you can do both by lowering your calorie
intake a little more (say, 700 less than your BMR) and doing
exercise. This final option is the one I recommend most. By doing
regular exercise, you help make sure your body is always burning fat
and not muscle, which is clearly a good thing. Exercise also gets
and keeps your metabolism up, which helps your body burn up the fat
you want to lose. So, what about losing 2.5 lbs a week? How could
one go about doing that? It would mean you’d lose 10 lbs a month,
which is pretty impressive. In 6 months you’d be 60 lbs down! You
might not even want to lose that much!
To lose 2.5 lbs a week, you could first cut your calorie intake to
700 lower than your BMR. So, if your BMR is 2100, you’d eat 1400 a
day. That equals a fat loss of a pound and a half straight away.
Next, you’d do enough exercise in the week to burn the remaining
3500 calories needed to make up a total weekly weight loss of 2.5
lbs. To burn 3500 calories a week through exercise isn’t as hard is
might sound. The key is exercising often, intensely and using
different kinds of exercise throughout the week. Here’s an example.
Monday: Swimming, 1 hour. Calories Burned: 800.
Wednesday: Badminton, 1 hour. Calories Burned: 1000
Thursday: House work (hoovering and ironing), 2 hours. Calories
Burned: 270
Friday: Weight training, 1 hour. Jogging, 1 hour. Calories Burned:
900
Saturday: Yoga, 1 hour. Calories Burned: 200
The remaining 200 or so calories would be made up by day-to-day
activities, like walking, climbing the stairs, etc. Of course, you
don’t need to do as much exercise as just outlined. You’ll simply
increase your rate of weight loss if you do.
The key point is calorie control: get it right and you’ll lose
weight – it’s as simple as that!
---
‘Perfect Body Plan’ is a brand new e-book that has been designed in
a special way. It allows anybody who reads through its pages –
regardless of what their specific, individual goal is – to achieve
their perfect body. It only uses tried-and-tested techniques that
fuse diet advice, multiple fitness and weightlifting programs that
anyone can perform, and psychological guidance that MAKES SURE you
achieve your goals. Whether you want to lose weight or gain it, get
fit or simply look good naked, ‘Perfect Body Plan’ has the answers…
Take a look now at
www.perfectbodyplan.com
Today's Question
