Knowing yourself is the beginning of all wisdom.
As we get closer to spring and summer, many people want to know how to increase weight loss so that they can get into the best shape of their lives in time for the beach body season.
I’m going to offer you some tips that have helped me escalate my weight loss when I’ve needed to give it a boost. I hope that these strategies will help you too. All of these strategies are free and natural and as such they won’t cost you anything monetarily nor will they cost you anything regarding your health.
Too often we look for short cuts which are often dangerous and/or expensive.
So forget about ephedrine or any other weight loss drugs or prescriptions. If you are obese you might want to consult your doctor and you’re doctor might prescribe some weight loss medication for you.
However, always ask about the side effects, because there are side effects to any pharmaceutical drug you put into your body.
At One Plate One Bowl I’m most interested in helping you achieve your best life as inexpensively as possible. And when I say inexpensive I don’t only mean financially. Some things can be expensive to our health and life when they cost very little.
So let’s look at natural, healthy and free ways to escalate our weight loss efforts for long term gains in both motivation, optimism, self confidence and sustainability.
Just a quick recap so that we’re all on the same page. Weight loss is very simple in both principle and practice. The first thing we need to understand is that we need to get away from the complicated ideas and the potions sold by weight loss snake oil salesmen. At the end of the day we lose weight by creating a calories deficit.
In order to lose a pound per week of body fat we need to cut out 3,500 calories over that week. So on a daily basis we need to cut out 500 calories per day to lose 1 pound per week.
Understand that in the first few weeks especially if you are quite overweight your weight loss might be huge. You might be able to lose 5 to 10 pounds or so of bodyweight in the first few weeks through calorie restriction.
But what is happening is that you are losing water along with that weight. As your body acclimatizes to the weight loss regimen you are on, you’ll find that a 1 to 2 pound weekly weight loss will become normal. This is okay and this is beneficial. Most times, folks who drop excessive weight very quickly will struggle to keep it off for the long term.
Okay so we need to understand that weight loss is a simple matter of creating a calorie deficit. But we first need to know how many calories we need to eat per day to maintain our weight.
To find out your Basal Metabolic Rate (BMR) go here and put in your height, age, weight and sex. It will spit out a number which is the number of calories you require on a daily basis in order to function. And when I say in order function what I mean is that your BMR is basically the amount of calories required for you to stay at that bodyweight if you were bedridden all day.
From here most folks would recommend you find your Daily Calorie Requirements or TDEE (Total Daily Energy Expenditure). What you do is take your BMR and multiply it by a certain factor.
If you are sedentary then it’s BMR x 1.2.
If you workout leisurely 1 to 3 times per week then it’s BMR x 1.375
If you play sports or workout 3 to 5 times per week moderately then it’s BMR x 1.55
Moderate sports or working out 6 to 7 times per week then BMR x 1.725
Hardcore sports or working out 6 to 7 times per week then BMR x 1.9
But we want to know how to lose weight quicker so we’re not going to worry about our TDEE. In fact, I don’t want you to worry about your BMR at your current weight.
No, go back to that link and fill it out again this time using your DESIRED weight as the weight input number. But be realistic. So let’s say your 210 pound but you reckon that at your height being 170 pounds would be a good trim weight. Then put in 170 pounds.
Now you’ll have the BMR for your goal weight. That is the number of calories I want you to eat at each day.
Yeah, you’ll likely be hungry. But hunger is okay. Okay, before you get crazy, I don’t want anyone to eat below 1,200 calories per day. That’s not healthy. And guys, you should not eat less than 1,500 calories per day.
Now doing this will likely increase your weight loss significantly. But again, we’re trying to go for 2 pounds or so of weight loss per week. Don’t go crazy here, you want long term success.
Here are a couple of other tips to use in order to increase your weight loss efforts. Get a good pair of men’s running shoes or women’s running shoes and go running or walking or bike riding or doing aerobics for 1 hour at a vigorous pace per day for 5 days a week.
Alternatively you can do an hour of calisthenics from a book or DVD in the comfort of your own home. Can’t afford an hour? Do a half hour. Can’t afford a half hour? I know you can afford 20 minutes. Anyone can. Turn off the TV for 20 minutes and just do it. You want to increase your weight loss right? Then find the time.
Also, if you are looking for lightning fast fat loss results then these last couple of tips are for the weigh loss warriors out there. It isn’t easy but the results will come quicker.
Drink your calories. No, I don’t mean chug back a six pack or down a gallon of pop or even milk or juice. I mean make all your meals, or as many as you can as soup. And choose broth type soups and not cream type soups. Choose vegetable soups over meat soups. You can drink a liter of soup if you want. Very often this will only be about 500 or so calories. You see how soups can help your weight loss efforts?
The last tip follows up on the soup nazi tip and is only for the brave of heart.
Every other day do an intermittent fast. You’ll have to learn to let go of your hunger, but if you can do this it’ll be well worth the effort. What do I mean by intermittent fasting? Eat only 1 meal that day and make it dinner.
So let’s say on Monday you had your normal 3 meals. Brekkie was a bowl of oatmeal. Lunch was a salad and dinner was a big bowl of soup as mentioned earlier. You finished dinner at let’s say 7pm.
Tuesday is now a fasting day. You can drink water and unadulterated teas and coffee to keep you hydrated, but you don’t eat anything on Tuesday until dinner. And dinner is at a reasonable time. Let’s say 6pm. So in effect what you have done is gone 23 hours without food. From 7pm when you finished dinner on Monday night until 6pm when you started dinner on Tuesday.
If you can do this every alternate day you will be astonished at how fast the weight drops off of you. Even if you can only manage this 2 or 3 times per week it will help you lose those pounds very effectively.
Combining as many of the tips and weight loss tricks as I’ve mentioned in this article will have a compounding affect on your weight loss goals. Just be sure to work within your comfort zone. We are looking for long term success. If you find you’re getting crabby and prone to binging then back off a bit. I’d rather see you take a year to lose the weight and keep it off for the rest of your life then take 3 months to lose the weight and only manage to keep it off for a year or 2.
Remember, life is a journey and not a destination. Enjoy the vistas as you travel along this life of yours, hurtling around the sun for a few score years and ten.