If you have twenty or more pounds of body fat, you want to lose, beginning your weight loss journey is very easy to do. You don’t even have to change what you eat. You only have to control your portion sizes.
I am not suggesting that you will never have to re-examine your food choices after you have lost the first five or ten pounds but to begin the process of losing weight, all you have to do is cut down on the quantity of food you eat.
Whatever you are eating now, all you have to do is cut your serving sizes by approximately 20%. As a rule of thumb, a portion of protein is the size of your palm, a portion of carbohydrates is what you can fit in your cupped hand, and a portion of fat is the size of your thumb. Vegetables are technically carbohydrates, but they have such a low caloric density and are rich in nutrients and fiber so you can eat as much as you want, just don’t smother them in butter or sauces.
That’s it. That is all you have to do to begin losing weight. You should lose at least one pound a week, probably more. You can follow this simple plan until the scale stops moving. At that point, you’ll need to progress to the next stage.
The next step would be evaluating what you eat. Replacing some of the junk food in your diet with healthier food choices. Striving to eat a portion of lean protein, a complex carbohydrate, and some vegetables at each meal.
Replacing soda with a Topo Chico, tea, Gatorade Propel, Gatorade G2, or some other low-calorie beverage. When you make the substitution, focus on the enjoyment the new lower calorie beverage is providing instead of the sacrifice you are making; no longer indulging in the carbonated sugar water. This subtle shift in focus will make the substitution easier and more sustainable. When this stops producing results on the scale, you can move to the final stage.
The last stage would be logging your food to ensure you are creating a caloric deficit. The MyFitnessPal app (Google Play or iTunes) makes tracking our food intake and creating a caloric deficit as easy as possible. As you set-up your profile, you enter your target bodyweight, and your timeline for achieving it. The app tells you how many calories you can eat each day. I suggest you don’t try to lose more than 1% of your total bodyweight each week.
Restricting calories is our number one priority when our goal is weight loss. We cannot outrun a bad diet. Exercise helps, but if we are relying on it to lose weight, we are going to be very frustrated with our results, or more accurately, our lack of results.
Dream big, start small, act NOW! Change your habits, change your life!
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