Calories & Weight Loss

"almost half of the energy you consume is used while at rest"
Calories & Weight Loss

Counting calories, fat grams, and salt intake is not an effective long-term strategy to lose weight.  Your best bet would be to ditch the prepared meals in favor of all natural foods.  If you’re so busy that you can’t spend 10 minutes steaming or roasting some veggies and grilling or pan frying a piece of chicken, then you are likely going to lose the weight loss battle anyway.

Exercise is Key

You can’t outwork a bad diet, but exercise does consume the available lipids (fats) as available energy first. If the calories are used, they don’t get stored as long-term fat (belly fat) which is hard to get rid of, short of starvation. 

Gym Time

I can’t make it to the gym, or I can’t afford a gym membership. Those are just excuses you tell yourself to sabotage your own efforts at getting in shape and losing weight. You don’t need a gym, just and 8×8 area to perform body weight exercises.  In a couple of months splurge on a $40 set of dumbbells and a $30 exercise ball and that will keep you going a lifetime. That’s all it really takes to stay lean and fit.

The Key to Victory

Your body uses a certain amount of the its required calories while at rest. This is your basal metabolic rate. In fact almost half of the energy you consume is used while at rest.  Your brain, liver, and muscle expend almost 2/3rds of that. Yep, that’s right, your muscles require energy (calories) even at rest to maintain muscle tone. Increasing your lean muscle mass will increase your basal metabolic rate and calories consumed at rest. Until you can figure a way for your brain to consume more energy, concentrate on your muscles.

Additional Benefits

Your body is designed to move. Keep it moving and you will reap the rewards.  People who exercise are less prone to injury, get sick less often, and generally have a more balanced mental state.  Trust me, there is no better feeling than coming home at the end of a grueling day of work and melting away the stress by working out. It’s ironic that the stress of exercise reduces your mental stress.  I guess your body can only handle a certain amount of stress so you have to apply good stress to get rid of the bad stress.

The 5 Step Weight Loss Plan – Guaranteed!

  1. Take some baseline measurements – weight, chest, neck, waist, and hips (for woman). 
  2. Plan out your weekly meals and incorporate 2 “cheat” days. Plan your “cheat” days. It gives you something to work towards.
  3. Schedule at least 3 – 30 minute exercise sessions for the week.  If your starting out, don’t do any more.
  4. Monitor your progress monthly. Doing it more frequently has no benefit at all.  You’re in this for the long-haul
  5. Adjust and change up your routine to keep it from getting boring. It also will prevent the inevitable plateaus. Your body will always adapt to a constant stressor, so change the stressor to keep your body on the edge.

Don’t Fall Into the Trap

Stop counting calories. Stop measuring your results on a daily basis. Stop looking to your friends and co-workers for validation.  Let them do their thing and soon enough they will be coming to you for advice when they see your results. Stick with it for three weeks and you’ll be hooked. Good luck.

 

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