5 STEPS ON HOW TO ACHIEVE WEIGHT LOSS QUICKLY
Can you achieve weight loss quickly - it’s a multibillion dollar question.
And the short answer to that question is - Yes, you certainly can!
But would you, and should you has to be the supplementary question that inevitably follows such a query and response.
That’s because, although it’s well and truly possible to lose weight fast, the flip-side is it’s generally determined as being either
unsustainable or potentially dangerous.
And we see it everywhere, whether that be on Social media, or old school media publications; eg, New Idea and Womens Day where they’ll print
an article on whichever celebrity I the flavour of the month lost however many kilos etc etc.
Then we have all matter of diets, describing how you can lose 20kg fast by going on a grape juice diet, or something crazy like that.
Cutting a long story short, all these bits of false, or misleading information gives, whomever may be reading it at the time, a false
perception of what’s realistic and healthy.
So, instead of this article providing you with steps on how you can lose weight fast (because that in our eyes would be negligent on our
behalf), we will alternatively show how you can ‘start’ to lose weight.
Not fast, nor slow, but in a fashion that’s both sustainable and easy to follow.
In fact, losing weight is as simple a the following 5 easy steps.
1. Create a Meal Plan
Now, I’m going to start off a little philosophically here by saying ‘it doesn’t really matter what you eat’.
In fact, I recommend everybody eat from as wide a variety of WHOLE FOOD sources as they can. And yes, it’s totally okay if you
enjoy some cake and have a beer along the way.
That’s because food is all about enjoyment, and a vital spice of life is enjoying what we eat.
Where people fall over in this regard is in the manner in which they perform the eating part. I.e, they don’t practise ‘mindful eating’ and
the gravy train quickly leads them off a cliff.
So, to avoid this, have a plan and consciously decide what you’re going to eat, at breakfast, lunch & dinner etc.
Plan to fill up on your healthy & nutritious foods, such as your fruits and veg first, and maybe leave a little wiggle room at the end
to consume a small treat. You’ll be less likely to eat as much of the treats if you’re already full natural goodness.
In summarising this point, don’t aim to deprive yourself of certain foods just because you read somewhere that they’ll make you put on weight. Enjoy yourself, and enjoy all your food, just do so mindfully.
2. Aim for a Calorie Deficit
The equation here is simple - if you eat more calories then your body requires, or burns in a day, then you will put on weight.
It’s that simple.
But to place it into further context. Based on your age, weight, gender and activity levels, we each have our own unique daily caloric
For example: Janine is a 27 year old horticulturalist who spends all day working outdoors. She exercises for 30 minutes 6 days per week and
Based on her activity, which is highly active, and her weight (she’s lean but athletic), Janine would require 1833 calories
per day to lose weight.
Now that might sound light a lot, except because her stats, she would actually require 2780 calories just to put
on weight if she maintained her activity levels.
So you can see how your current body shape and lifestyle factors into the equation; however, you simply can’t dramatically cut your intake
instantly. That would cause your metabolism to slow down and potentially starve your body of nutrients and cause fatigue.
To combat this, you simply need to discover what your Basal
is and slowly reduce the amount of calories you consume, by no greater than 1-200 calories each week.
In other words, if your BMR was 1500 cal per day and you only consumed 1400 cal, but at the end of the week you didn’t lose any weight you
would then adjust by a further 1-200 cal until the weight loss occurred.
Note, that as you lose weight, your BMR will adjust.
But does that mean you need to be religiously counting calories?
Not really. With the good meal plan that you’re going to create, you will have a good idea of how much you’re eating. And unless you’re targeting a World Boxing title, near enough is good enough.
3. Exercise Regularly
Once again, it doesn’t matter how you exercise, so long as you’re enjoying yourself and it’s providing the desired results.
But as far as exercise and weight loss are concerned, it’s the quality that matters. In other words, sitting on a stationary bike at a steady pace for an hour just isn’t going to get the job done.
So if you’re serious about losing weight, every workout should be approached with a goal in mind. Something too target with purpose and intent.
That might be as simple as increasing your walk distance by 500m each, and in a certain time as well - right there’s your plan, purpose & intent.
But for how long, and how often should exercise. Everyday if you can, and for at least 30 minutes!
If you can only fit in 5minutes a day because you’re a mum with 4 kids under 5, then that’s also fine. So long as it has a goal, purpose and intent.
The point is, exercise as regularly as your lifestyle allows and for as long as it will allow you. But approach your routine like it means something to you.
Because there’s no sense spending 90 minutes in a gym either talking to friends or posing for Insta-fame shots in the mirror. That’s not exercising, and nobody actually believes that you’re working out!
4. Drink More Water
Many years ago, I lived in an under-developed country in Asia, the local water was very unsafe to drink. Being that the country was
sub-tropical, the heat was immense, with temperature typically in the high thirty’s to low forty’s.
Drinking water was essential because we sweat so much when we worked. Living there, we mostly drunk from from bottled sources, much like you
would when visiting many South East Asian countries.
But there was a local lady there that I worked with, who was drinking these bottles of water like her life depended on it. Consuming up to
several litres per day.
When asked why, she answered, “because it will make me look fatter”.
Reasoning that in this country, being too skinny meant that you were most likely poor, and she didn’t want to look poor.
Thankfully, water won’t make you look fat, and it certainly won’t make you look poor either; however, water can assist in weight loss and so
Because our bodies are made up of up to 60% water, it becomes essential to our daily function as it helps feed vital nutrients to our
muscles and organs. Plus it also helps sweep the garbage out.
Suitable amounts of water consumption can also assist in supporting a healthy metabolism because it’s feeding those nutrients to the body.
And, it can also help you feel fuller. Meaning that you’re likely to consume fear calories throughout the day.
How much should you drink?
The guidelines state, roughly 2 litres, but if you’re peeing clear several times per day, then that’s a good enough indicator for adequate hydration.
5. Ignore the Scales
I dislike the scales, and not because they keep lying to me.
Well that’s not entirely accurate either because they are in fact lying to me or, at the very least they’re concealing parts of the truth.
Yes, my scales are calibrated, and when it says 90kg, it means a very accurate 90kg. But what exactly does that mean within the context of
the complete story!
For instance, are the scales taking into consideration several of the significant factors which, in part, contribute to this very basic
Like for instance:
How much of said measurement is excess fat, and how much is lean mass. Likewise, when I put on weight, how much of it is in fact lean mass
What about hydration levels and food consumption or, have I been to the bathroom prior to hopping on the scales.
And, how does that situation compare to the last time I hopped on the scales. What has changed, and what’s remained the same?
I’m just getting started here, but I’ll stop before I go into semantics because there are just too many variables that a simple set of
scales can’t take into account.
Not too big a deal; however, when we start judging ourselves unfairly it does become a big deal.
And let’s face it, how many times have you stood on a set of scales, and felt terrible afterwards, without reasonably taking into
consideration the many variables I’ve just just mentioned?
My ultimate point here is, the scales numbers do and will fluctuate in terms of your daily weight readings.
Whether that does occur from one day to the next for you, there can be varied reasons as to why it’s occurred. That can be disheartening for many people and they very quickly lose their way.
So avoid getting caught up on basic numbers in terms of your bodyweight or, simply ignore the scales.
Weight loss is a simple, but ultimately long game.
There are no secrets or hacks.
All the pills and juice diets etc are a massive hoax. So the only real way forward to any meaningful and sustainable loss is ultimately
wrapped up in the basics.
Exercise regularly, and don’t eat more that your body burns.
Drink plenty of water and don’t get caught focusing on the silly things, like the subtle changes on the scales because the numbers will fluctuate without telling you why.