Weight loss made easy

markussmith44

So in light of the ever growing minefield that is weight loss I want to potentially help people who are just starting out with a simple process iv used to loose 37kg/82lb and all it really involves is the principle of energy in vs energy out
If you consume less food than you burn you will loose weight and that’s a 100% guarantee!

Things you need-
. This app
. Scales for food
. Routine
. Mild Discipline


Step 1 (diet) the only diet you need is a balanced one there’s no need to get in to specialist diets there either a ploy for you to join a scheme/ spend money or unsustainable for any amount of duration I balanced diet however is achievable by everyone most of the time

Step two (discipline)
This app along with scales for food are a fantastic tool to help you on your way and if you do it correctly you won’t have much issue with it the people that say this method dosent work don’t use the tools properly I never guess how much things weigh I just weigh them that way it’s accurate. It’s hard at first because it’s new but once you get in to the rhythm of things this step becomes second nature this is where routine comes in to it.

Step 3 (exercise) diet will only take you so far been in a calorie deficit will certainly make you loose weight but how much your in a deficit by will be determined by your activity level again this app has that integrated in to it so makes it that much easier, been active will help speed up the process! Now I’m not talking intense work outs every day for hours at a time I’m talking somthing as simple as walking for 30 minutes at a fast pace just raising the heart rate will help you burn calories and get you in better shape the best part is the more you do the easier it gets and the more motivation you have or there’s the other way in joining a gym and go a couple times a week again its constancy that’s the key get in to the routine and stay at, the beauty is it gets easier the more you do it

Step 4 (reward your self )
I never make my self go without somthing there’s no good or bad foods but there’s self control I have chocolate still but where as I once would have eaten a full big bar in a sitting now I have one portion and I saivor it, that way I still get to have it but I’m not making a pig of my self same with going out for a meal with friends or having a drink I don’t say no I just don’t do these things every week. The moment you stop giving in to a little treat every now and then is the moment you will give up on dieting as it’s hard to eat clean 100% of the time

Step 5 (patience)
The heard work pays off … eventually the biggest part of the process other than consistency is time if you shed weight really quick by hard dieting then you will put it back on just as quick when you stop because hard dieting isn’t going to be kept up for long periods of time. I aimed to loose 1-2 kg a week and for the most part I have done that there’s weeks iv lost 3 and weeks iv not lost any but that’s just how it work trust the process and give it time and you will get to your goal don’t worry if your weight Platos for a week or 2 this can happen. It’s taken me around 10 month to loose 37kg/82lb but it’s at a sustainable rate and the best thing is I don’t go without and I’m never hungry iv been in calorie deficit most of the time in that 10 months too .

Tips-
Small changes make a big difference e.g walking to the shop over driving, switching from whole milk to skimmed, using sweeteners over sugar, cutting back on processed foods.

Watch out for what I call calorie dense foods like pastas / breads/ peanut butter/ oils/ sugar
All these foods fall under processed foods to me and I’m not saying there bad but there definitely food I would have in moderation, pasta is often put forward as a diet food where it’s low in fat it’s high in calories for the portion you get I take potatoes over pasta regularly bread is also quite a calorie dense food and again I only now have every so often but to put it in context the calories of 100g of white bread (2.5 slices) = the same amount as 200g of chicken breast ultimately the chicken breast will keep you fuller for far longer than 2 slices of bread would so you need to watch for things like that don’t get me wrong a balance diet needs a source of carbs but I opt for non processed carbs be that rice, grains, potatoes also proteins keep you fuller for longer as they take more digesting that works hand in had if your exercise choice is going to the gym and doing weights as the upping of protein intake is needed anyways to off set muscle wastage from been in calorie deficit. I also have a sweet tooth so I find my self craving sweet things usually at the end of a meal my go to’s have been fruit in 0fat Greek yoghurt, low calorie icecream, jelly, skinny bars/ low calorie snack bars or just good old fruit on its own.

Hope this helps some people and if anyone has any questions if they post them I’ll try my best to answer or if people want to they can add me and direct message me on hear I’m willing to help you get started and helping you along the way