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Steps To Lose Weight Faster

Weight Loss is like marriage, you can’t cheat and still expect it to work!!

Losing excess weight and burning of fat is a simple mathematics sort of thing and what you need to do to lose weight is that you need to burn more calories than you eat. Weight reduction experts and dietitians generally agree that by creating a deficit of about 500 calories each day through any means like combination of eating less or few calories and increase the level of physical activity or by excess exercise alone or by diet alone. So with this after 1 week you will find out that you are 1-2 pounds lighter than you were and your fat has melted away. The combination of diet and weight at the same time is the most effective and most healthy method of losing weight and burning of excess fats.

But how or where do we start? Here are a few steps that might help you to lose weight fast :

  • Step 1 : Calculate BMR – Calculate your resting energy needs. (Basal Metabolic Rate). For Men it is (weight in lbs x 11) and for Females it is (weight in lbs x 10).
  • Step 2 : Calculate your Total Daily Energy Expenditure (TDEE) . Determine how many calories you need to maintain your current weight. Sedentary Require (1.2 x BMR); Moderate Activity Require (1.5 x BMR) and High Activity (1.7 x BMR).
  • Step 3 : Estimate Calories. Estimate how many calories do you need to lose weight. Sustainable Weight Loss = (TDEE x 0.85) & Aggressive Weight Loss = (TDEE x 0.80).
  • Step 4 : Calorie Burn. Increase Calorie Burn. Lift Weights 2-3 times a weeks. Also add high intensity training 2-3 times a week.
  • Step 5 : Eat This. Eat more of foods such as vegetables, protein rich food, high fibre foods and water.
  • Step 6 : Skip This. Eat less of foods such as added sugars, refined grains, processed foods, empty calories and sugar sweetened beverages.
  • Step 7 : Track Food Intake. Down an app for easy food tracking or if you like to jot down things, get a new diary for food entry.
  • Step 8 : Count Your Macros. A food app can help you track how many grams of carbs, protein and fat are you eating.
  • Step 9 : Stay Motivated. Stay Positive. Remember why you started to lose weight in the first place. Get enough sleep.
  • Stay 10 : Be consistent. Stick to it for at-least 21 days.

Keep at it and you will reap the benefits. Consistency is key.

26 replies »

  1. Finally. someone who agrees with me! It’s just math – Calories in and calories out. The equation can be accomplished through exercise, reduced calorie intake or both. Beware of fad diets that can cause imbalances.

    Liked by 2 people

  2. I wish people knew how simple the process really is. Social media and “fitness gurus” make it seem so difficult and that a lot of people can only lose weight if they follow their program.

    Like

    • While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.
      These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

      Liked by 1 person

  3. I’ve been cheating for a while now, finally got caught when i had to attend my cousins wedding. I resized the dress 3 times! had to commit to a program. Thanks for this

    Liked by 1 person

      • I guess that many wouldn’t refer to dieting as “simple,” but I understand your point. Yet, for some, the problem is far more complicated.

        For over ¾ of my life, I was only concerned with “gaining” weight. When I became pregnant with my 3rd child, I weighed less than 90 lbs! Prior to that, my doctor insisted that I take medication to make me GAIN weight. I had the same problem for decades.

        It was only after I had to begin taking medications for various health conditions that I began gaining weight. Over the years, I have learned that the side effect of many medications is weight gain. It is worst when combining the effects of multiple medications. At times, consistency and discipline just don’t do the trick. Nevertheless, I took a great deal from your post.

        Blessings and 🙏🏽,

        Lydia

        Liked by 1 person

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