If you’re looking to lose make some permanent changes in your life and you’re not too fixated on an overnight, unrealistic goal – you’ve come to the right place. I’m going to share with you how to lose weight naturally and permanently.
We now live in a world with a lack of patience and demand things at the click of a finger or push of a button. But to get the things that are worthwhile and longlasting, we must take a different approach…
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You must make it part of your lifestyle
One of the most common problems and reasons for a lack of success is that people are unable to delay gratification and put the hard work in. You must shift your mindset and begin to focus on small changes that will allow you to incorporate it into your lifestyle.
This means that you shouldn’t go from drinking alcohol 5 times per week, not working out, eating fast food every day, to suddenly eating salads each meal, working out every single day, and pack in your alcohol 100%.
That is a fairly extreme example, but you get the point…
Small changes create lasting success.
Start with small habits that fit into your lifestyle
Some examples of these could be:
- Begin to add more portions of vegetables to your diet
- Reduce the amount of time you eat out in restaurants
- Add an extra glass of water per day
- Replace regular milk for an alternative – almond, cashew, coconut…
- Go to bed an hour earlier each night
The goal is to look at some of your biggest weaknesses and just begin to make a few small changes initially. Get consistent with that before trying to revamp your entire lifestyle.
Don’t obsess over calorie counting
I always advise clients that it can be beneficial to track your food intake, especially to begin with. The key is to become aware of what you’re eating. You also begin to learn more about the portion sizes of food.
Get your free portion size template.
The truth is that our bodies are so complex and it is pretty much impossible to know for sure how much you’re consuming and burning off. I can offer you some ballpark figures as a baseline, but it would then be a case of monitoring yourself and noticing any changes.
If you want to try it for a few weeks, here is a good baseline.
Weight loss
12 X BW(body weight) (in lbs) = total kcals per day
e.g. a 180lb man = 180 X 12 = 2,160kcals
You can adjust the number 12 up or down slightly based on results. It will also depend on your activity levels.
As I already said, if you want to lose weight naturally and permanently, do what is sustainable for you. And knowing portion sizes is a lot easier than constantly counting calories.
www.myfitnesspal.com offers a free calorie tracking app.
Move more
We know that losing weight is about energy balance. The other part of the equation is exercise.
If you want to be overall healthier, lighter and have more energy, you’ll need to exercise as part of your regular schedule.
I would find something that is most appealing or suitable for you. If you hate the idea of a gym, perhaps you can take up a new hobby or sport. The habit of regular exercise will improve your overall health and help you keep the weight off.
If you’re unsure of where to start and would like further help, you can make massive shifts towards your goals by signing up for a no-risk 7-day free trial for online coaching.