Every bit counts no Matter how Small.

So how do you  lose weight?

Simple, you need to create an energy deficit. In other words, consume less energy than you spend and you’re body has no choice but to burn some bodyfat (after all that’s what it’s there for in the first place).

So how do you create an energy deficit?

1) The easiest is to eat less calories than you burn. This means less calories than your BMR or your daily energy expenditure. Sadly for most people their BMR accounts for all the daily calories burned. (the other things that can burn calories are purposeful exercise and lifestyle activity)

2) Increase your lifestyle activity level. But this only works if you don’t compensate by eating more calories. This is actually tougher than it seems. Most people who have a busier or more active day just end up eating more and erase any weight loss benefit from being more active.

3) Do more exercise (or start exercising). This is different from lifestyle activity because exercise is usually for shorter periods of time and at higher intensity. Again this only works if you don’t compensate by eating more calories.

4) Take a supplement, or coffee, or green tea, or anything that you think will help you stick to your weight loss program. This is likely more of a placebo effect than anything, but going through the ritual of taking a vitamin supplement or a workout supplement might just make it all seem more real and keep you focused.

I have a friend who is successfully losing weight and he takes a different mix of supplements and vitamins every day.

The Ritual of Taking Supplements Might Be More Important than what's in Them.

He doesn’t really care what they’re supposed to do, but the ritual of taking them reminds him to stay on track with his eating and so far he’s doing great dropping 3-5 pounds per week for the past 9 weeks. (can’t say anything he’s doing isn’t working!)

The point is anything that can help you stay on track and focused on your weight loss goal is worth doing. If it means having a special coffee or tea twice a day then go for it. If you think you’d rather have a post workout shake and it helps you avoid overeating in the evening then the post workout shake might be critical to your success.

You’re the only person who knows your weaknesses and barriers when it comes to exercise, weight loss and eating. So once you find a system and ritual that works for you stick with it.

Real weight loss success comes from consistency, and consistency is usually rooted in rituals that make you feel good about the process and that remind you to stay on course.

John

I’ll be going out for dinner tonight and I’m not entirely sure what will be on the menu or what I’ll be eating, but I think I definitely want to include a soup or a salad (or both)

Soup and salad can be great low calorie (but tasty) options when you’re trying to pay attention to your total calorie intake.

So I’m just throwing this one out.

What are you favorite soup and/or salad choices when you go out for dinner?

John

#5 – You must eat “healthy” foods to lose weight (chocolate, donuts and pizza will ruin weight loss results)

Answer: FALSE

Your body has no idea what you would consider a ‘healthy’ food. And I challenge anyone to actually define “healthy food”. The idea of ‘healthy’ eating and healthy foods is a marketing made myth.

Eating for weight loss is and always will be calories in vs calories out. You can achieve a calorie deficit with any types of food you like. I have personally just lost about 29 pounds in the past 10-11 weeks and I have eaten at least 1 donut every day and pizza and chicken wings each weekend.

I make no claim about the healthy-ness of these food items, but I am sure the main stream opinion is that these foods are unhealthy and would make weight loss impossible. <– both are untrue.

John