How to start losing weight seems like an easy question. Yet, so many of us struggle to maintain a healthy weight. In fact, in today’s society, obesity is at an all-time high!
In this article, I will show you how to start losing weight and how to lose weight naturally. However, if you are looking for a quick fix then this article isn’t for you! I will tell you now from the outset. There is NO quick fix or magic pill for long-term success.
However, that said, the best quick diet I have found that thousands are getting great results is the 3 week diet system.
Weight Loss ISNT Easy. Prepare For Failure!
Firstly, whats your motivating factor? Why do you want to lose weight? What’s stopped you so far? These are all important questions that you need to answer. Reason being, losing weight isn’t just a physical problem. In fact, in order to start losing weight, you have to get over any mental blocks! See below some reasons that I can quickly think of
- Save money
- Numerous health issues
- Embarrassing social situations
- Live longer for loved ones
Secondly, what’s your support network like? The last thing you want is to have so many temptations around you in the early stages of weight loss. That said, if your reasons for losing weight are strong enough you SHOULD be strong enough to get through the tough times.
However, the better the support the easier you will find it!
Lastly, Almost everyone I have ever consulted or trained have failed more than once. You may too! It may seem to be counter productive but prepare for failure.
How to Start Losing Weight Naturally
By and large, the easiest and safest way to lose weight naturally is to control what is going in your mouth and move more! Simply put, create a calorie deficit.
To create a calorie deficit you can follow a good plan such as the 3 week diet. However, If you don’t want to spend any money that’s cool. I’ll show you how to work out your calorie deficit. That said, if you have set a budget, click on the link for my review on the 3 week diet plan
If you’re overweight then you are eating too much. It’s that simple. “But Steve I hardly eat anything!” Sorry, unless you have an underlining medical issue this isn’t true.
In fact, I guarantee you are eating more than your required calories…
How To Create a Calorie Deficit
Simply put, and at its most basic level is calories in vs calories out. However, what we need to work out is your body’s ability to burn calories at rest. Also known as basal metabolic rate or BMR. (1)
See below for the formula to work out your personal calorie allowance.
- Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
- Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
Looks complicated? try this way out instead –
Your weight in lbs x11 = starter point
Your starter point + 400 = calorie needs
Calorie needs – 750 = Target deficit amount
That particular formula is from the beach body’s 21 day fix diet plan. Personally, I prefer this way as its super simple and gives you the same result!
It’s important to remember, as your weight goes down the deficit amount will change. I recommend that you visit this formula every two weeks. Bookmark this page for future reference.
Common Pitfalls of Weight Loss
Using the above method allows you to eat what you want. Obviously, don’t go crazy and exceed your daily calories. If you do then simply have fewer calories the next day.
Two things you need to let go –
- Don’t way yourself every day.
- Don’t use the mirror for weight loss observations.
Both of these are awful tools for weight loss measurement. Reason being weight fluctuates on a daily basis and it’s a slow process.
Instead, grab a tape measure and take some measurements. Furthermore, your clothes will tell you when you’ve lost weight.
Lastly, don’t expect miracles! You didn’t put weight on overnight and you won’t lose it overnight.
Diet Vs Exercise
I often get asked this question. “Steve, what’s better for weight loss. Diet or exercise?” I recommend both! However, you can’t out train a terrible diet.
Think about it, let’s say your calorie deficit is 1700 calories per day and you are eating 2500 calories but burning 500 off you’re still 300 over!
In essence, its all about controlling what you eat. So yes, diet is superior for weight loss. Now combine this with exercise you will speed up the process and have a “hot” body as well.
What exercises are the best for burning fat?
Something you enjoy is best for burning fat! Sure, some types of exercise are proven to be better at fat burning but what’s the point if you don’t like them. You ain’t going to do it, are you?
My advice, try different activities to find what fits. In fact, even if it’s for a gentle walk once a day.
Last words on
Last Words on How to Start Losing Weight Naturally
Hope this article has helped with the question “How to Start Losing Weight Naturally”. Forget the pills, shakes and faddy diets. Work with your own biometrics and I promise you WILL start losing weight naturally.
I highly recommend combining diet with exercise for super long lasting results. Moreover, the benefits you will receive from both is exceptional.
I guarantee you will feel more confident and have heaps of energy once you start on this journey. I know it sounds cliche but enjoy the journey and expect failure!
Don’t hesitate to leave a comment below. I typically reply within 48 hours.