No, I'm not talking about anything in pill form or expensive machinery that's guaranteed to shed those pounds. Weight loss comes from your own sheer will power to do so. Everyone has the ability to get rid of that excess fat if they put their mind to it, and that's the hardest part about it. Trust me, I do realize this. I spent around 20 years of my life just steadily gaining ten pounds each year. I didn't think there was anything wrong with that. I had just resigned myself to being fat because I always believed that weight loss was far too difficult and it was just much easier to eat. But once the scale began to make its way backwards -- only then did I realize that weight loss was not only possible, but a fairly simple task.
What was my secret, you ask? How much food did I have to cut out? To be honest, none. I still ate like a pig (and still DO). The very first step you should take is exercise. I know that most people want to resort to a 'diet' because it's 'easier.' Dieting does help you to lose weight -- there's no denying that. The thing that people often don't realize is that a good majority of that weight is simply water that will be gained right back when you replenish your liquids. Dieting also doesn't build up the muscle that's necessary to eat all that fat in your body so while you lose the weight, your skin just looks flabby and drooping -- there's no definition or tone. Yeah, the scale may show a number that's desirable, but there is a considerable difference between a muscular 150 lb person and a dieter who weighs that same thing.
So your first step should be building muscle. Muscle will allow your body to expend more energy even at rest -- so imagine just sitting there watching television and burning far more calories than you would at your current state. You can build a number of different muscles, although you'll want to focus on strengthening your thighs, buttocks, and abdomen. Biceps and triceps are also muscles you can focus on, but as the others are larger groups, they will help you to use more energy. Don't be surprised if the scale starts to say that you're gaining weight because muscle weighs much more than fat. It's like the muscle builders who have BMI's (body mass indexes) that claim they're obese when they hardly are.
While you're taking this step to building muscle, you might want to add a change to your diet. You'd be surprised by how much you don't have to cut out. Just a little trim to your meal plan here and there will start having you shed the pounds. Instead of having those three heaping spoonfuls of sugar in your coffee, why not try three leveled down ones? Instead of that can of coke, why not try a diet coke instead? Or you could switch from 2% milk to skim...it's not really that dramatic of a difference, but over the weeks it most certainly will show.
When I say weeks, I do mean it, however. This is not a fast weight loss plan. You can abandon that silly idea you had of getting into that size 4 dress by the end of next week for that wedding because you have to be realistic. Weight loss...the type of weight loss that lasts for years...does not happen overnight. Rather, it's gradual and subtle -- changes that you only notice in a few months. Losing far too quickly gives you the loose skin effect, but this steady loss will help you tone yourself up. Trust me. I suffer from a family of overweight people, and every single one of them has gone through a weight loss plan of their own. I've seen what works quickly and what works in the long run. An uncle of mine cut down on his food intake and upped his exercise dramatically and he dropped a significant amount of weight, but it was impossible for him to keep up with such an extreme plan and a few years later, he gained it back. On the opposite side, an aunt of mine started dieting and lost a great deal of weight that's just now loose, sagging skin. So, you decide from that what's best for you?
One of the absolute best changes you can make for yourself is upping your water intake. I know this is harder for a lot of people because they claim they don't 'like the taste of water.' However, they do make those flavored waters for a reason. The body is made of 70% water and something that people don't realize is that a lot of the extra weight they hold onto IS water weight. If you don't hydrate yourself enough, your body will keep the water it needs in preserves. The minute you begin to drink that required 8 ounces a day and if you continue to do so, your body will become used to the fact that the water is coming and won't hold onto what it had been saving. Yes, at first you will have to make frequent bathroom runs, but this is a good thing. This is your body getting rid of the excess and if you keep up with this, the bathroom stops will cease in their consistency and you will have done the best thing you could. Your body will thank you.
After a while, you will hit a plateau and that is when you need to change things up, whether it be cutting out more items -- perhaps skipping that after dinner dessert -- or throwing in a bit of cardio. Cardio will help melt the fat right off if done regularly. Building the muscle is the most important, but cardio is the second step. Those abs you want can't be gained through crunches and sit-ups alone, but that fat-burning aerobic exercise will help you achieve your desired look.
Another thing you can do when you hit the plateau is shock your body. Go crazy. Eat what you want and however much you want (as long as it's not like six bags of chocolate), and something opposite of what you thought could happen. Your pants may very well become loose. The body is a strange thing that I have hardly figured out, but I'm sharing the things that I've noticed. So that day where you go completely off your diet? It's okay! I'm sure most dieticians will tell you the opposite, but don't beat yourself up over it. The more guilty you feel, the more prone to binging you'll be -- so abandon that guilt over the holidays because even if you do gain a small portion of weight, it will be much easier to take it right back off since you shocked your body out of its plateau.
Like I said, this all takes a while to accomplish, but it's far easier than those strict diets or vigorous exercise plans. No matter who you are, this plan should work for you if you have enough will power to do it. It can be tailored to your own personal preferences, but regardless you should see some results no matter what you do. Remember, there are 3,500 calories in a pound. If you break that down, you'll want to burn 500 calories per day. An even easier breakdown is focusing on burning 250 through exercise and cutting out 250 from your normal diet. You all heard the tale of the tortoise and the rabbit -- slow and steady wins the race, so when it comes to weight loss, think like the tortoise and don't rush it. Your body will reward you in the long run for your efforts.
