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How to lose weight

Want to lose weight this year? Every body is different, so there is a trial and error period you have to go through when you're starting a diet to figure out what works for you. In this article I'll give you some common tools you can use, broken down by category. Please keep in mind what works for one individual may not work for another, and these are simply tools for you to use to get started.

Calorie counting

Probably the fastest way to start seeing results is to count the amount of calories you're consuming each day and starting limiting your caloric intake. If your goal is to start losing weight I recommend about 1200 calories per day for women, and 1400 per day for men. This can be considered an aggressive goal but you should start to see results if you manage to adhere to these numbers. If you're not seeing results you may need to adjust your diet or exercise routine slightly. Keep in mind that in order to lose 1lb you must burn 3500 more calories than you consume - a deficit. A healthy and realistic weight loss goal for most individuals is 1-2lbs per week.


Now that you know you need to monitor your daily calorie intake to successfully lose weight, it should follow that you adjust your diet accordingly. One of the easiest things you can do is remove the presence of fast food and soda. This will cut down calorie consumption a lot and leave room for you to eat healthier food alternatives. I highly recommend vegetables and fruits be large portion of your diet as they are generally low calorie - meaning you can eat a lot of them to keep yourself feeling full. I also recommend increasing the amount of water (or other 0 calorie alternatives) you drink, to flush out your body and help you feel full as well.

If you have a hard time with your diet you can add in an exercise routine to help you burn additional calories. For people that struggle with a slow metabolism it is also recommended you do this in order to help maintain your weight. Work out for 30-45 minutes and consume an additional 150-300 calories on days you do.

There are hundreds of supplements on the market today that can help you lose weight. Most supplements contain green tea or coffee extract. This means you are taking a larger than normal dose of caffeine in order to help burn calories faster. If you are not sensitive to caffeine this can be a good way to burn an additional 100-200 calories per day.

Monitor your progress

Many people recommend avoiding the scale during a diet to avoid feeling a lack of progress. Weight loss is not always a fast process by any means. However I believe it's essential in order to properly make adjustments to your diet and exercise routine. By weighing regularly you can easily see whether you need to cut back on certain foods. You may also have room for an additional few hundreds calories.

Maintaining your diet

After the initial weight loss phase you will need to adjust your diet and exercise routine again. You will need to increase your caloric intake slightly so that you are maintaining a steady weight but not gaining. This is an ongoing process - one that you must be vigilant about. There's nothing worse than making a ton of progress and then letting it go after all.

So now your journey begins...

These are the basic premises of losing weight and maintaining a diet. The best advice I can give you is to be vigilant and disciplined, and you will see results. The human body is hard wired to burn calories even if you live a sedentary lifestyle. If you play the numbers game you can still come out ahead.


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