Most people's initial reaction when they find out they have been categorized as overweight or obese on the BMI scale is to pledge to lose the weight, for good. If you have been in this position, you may have felt down and unmotivated. You might have really wanted to lose the weight but the thought of losing so much is overwhelming.
You may even see your excess fat as a kind of comfort blanket that you are used to. You could be thinking that you are doomed to weight too much because of your genes.
I'm here to tell you that it is entirely possible for you to shed the excess pounds, get out of the obese or overweight category, and get fit.
It may take longer than you had hoped. It will take a determined attitude.
But you can and will do it!
Even if you have 100 lbs to lose, if you make that decision to finally lose weight for good, and follow through on that promise to yourself, you can do it.
You aren't doomed at all.
Life will change for you along with your body.
Start by following the 6 important tips written below.
Set a Calorie Goal
Find out how many calories your body needs to maintain your current weight and slash that by 500 calories to get your goal intake.
If you weigh in on the scales every week, you can adjust the number of calories you eat as you lose weight to keep the momentum going.
Stick to this and the weight will fall off gradually without having to starve yourself or go hungry.
Walk for 30-45 minutes a day, every day. The pace you are aiming for is faster than a leisurely stroll but not so fast that you are out of breath.
A perfect time to do this is first thing in the morning before you eat, but whenever you can squeeze it in is ideal for you.
If at first you find you can only walk for 5 minutes, that's OK too. Try building it up by walking for 5 minutes then rest. Then another 5 minutes and rest. And so on.
You don't want to tire yourself out to the point where you dread your daily walk, slow and steady is ideal.
This tip is for those who really want to speed up their weight loss. Exercise twice a day. The perfect time to exercise is once in the morning and once in the evening. 30-60 minutes is optimal but don't overdo things.
Eat more Healthily
Aim to change on thing per week. For example, if you are in the habit of drinking 3 cans of soda daily, try cutting down to 2 next week.
Reduce it to one can the following week, and then cut it out completely (but only if you want to).
Do this gradually and don't try to make huge changes all at once.
Your body won't thank you for it if you do too much in one go.
You'll find yourself craving the food or drink you are cutting out, making it even harder to make the changes you want to make.
Again, slow and steady wins the race.
Do high intensity training sessions When you first start exercising, even a short walk will be enough.
However, as time goes on and you become leaner and thinner, it will keep your weight loss going to take part in higher impact exercise.
These sessions tend to be quite short so should be easy to fit into your day. A 4 minute Tabata session will really rev up you metabolism.
Sounds easy, but people trying such intense workouts for the first time can find it too difficult to even complete 4 minutes. As long as you try your best you will get lots out of a workout like this.
Always aim to do better next time.
Add a Supplement
There are some scam supplements out there, true, but there are also lots of really helpful and safe ones like PhenQ that can help you stick to your exercise and weight loss plans by curbing your appetite so it is easier to avoid snacking and giving you energy so those exercise sessions are easier to get through.
PhenQ also revs up your metabolism so you are burning off fat even while resting.
The internet is awash with weight loss tips, but if you focus just on the 5 tips above you will be well on your way to that “normal” weight and a healthy body. Allow yourself time and don't be tempted by starvation diets.
Results won't come overnight but you will see them shortly, especially if you take a full body photograph every 3 months and compare with your before picture.
Expect to see significant results in about 3 months, and absolutely stick to it for at least those 3 months.
Slow and steady progress that you can see in the mirror will motivate you to keep going.
Hi, I'm Aileen, the owner of Diet Pill Judge. I have personally tried loads of diet pills over the years and found that only a few of them really work.
My background is in science, so I set out to find supplements that have scientific evidence behind them and which I can confidently recommend.