Tuesday, September 13, 2016



You probably noticed that I didn’t say easy. There is no easy solution to being obese or even just a little over weight. They both take some effort and some changes in your lifestyle.

But following a few basic steps can make it easier.

1.     Have a plan

It always amazes me when I ask someone what their plan is to lose weight. The answer I usually get is “I’m going to try to eat less and get some exercise”.
You’re going to try?

            If you tell me you’re going to “try”, you’ve already “pre-quit”

Moving more and eating less can work in the short term but it’s only a matter of time before you hit a plateau. You have to pay close attention to your calorie intake and a well designed training regimen.

Do your homework. Find a plan. Then ask people who have used it if it worked for them
Then, get rid of all the junk food in your house. AND I DON’T MEAN EAT IT!
Throw it out, give it to the food bank or give it to someone you’d like to see get fat. You don’t have to eliminate all these foods forever. But you need to get them out of your reach in the beginning so you don’t give up before you’ve even gotten started.

2.     Know what you are eating

You are going to have to track your calories and macronutrients. Like it or not, if you want to succeed you need to know what you are eating.
I read a study recently that determined that the average person underestimated their calorie intake by an average of 40%! And even professional nutritionist underestimated their own calorie intake by an average of 20%. Tracking is relatively easy now.  There are a number of trackers on line that make it easy. I suggest My Fitness Pal They seem to have the most complete data base available.

3.     Do Not use an Extreme Low Calorie or Low Fat or Low Carb Plan (or Extreme Low Anything)

I know you’re thinking “the lower I go the faster I’ll lose”. But extreme low anything is not sustainable. You’ll drop weight faster for a couple of weeks then you’ll hit a plateau. Then what do you do? Cut more?
You’ll have excessive hunger and a quick drop in energy and you’ll feel like hell. You’ll screw up your metabolism and you’ll quit.
Go to How to Calculate Your Basal Metabolic Rate and calculate your Basal Metabolic Rate.(BMR- The calories it takes to maintain your current weight while at rest)  Don’t cut calories more than 20-25% below that.
You’ll need to recalculate your BMR every few weeks as your weight drops. (the calculator is also under the Calculators/Resources tab on alphaedgefitness.com

In addition, you’ll learn how to read the nutrition labels on your food!

Shoot for an average weight loss of no more than 2 pounds per week. 
You might also want to read Throw Away Your Scales
This article has had more views than any article in the last 2 years.

4.     Move!

Preferably, pick things up and put things down-also known as resistance training.
If you do nothing but cut calories you may lose weight. But let’s clear this up right now:

The purpose is not to lose weight. The purpose is to lose fat.

If you cut calories alone, you will lose fat and muscle. You’ll look thinner in clothes but you’ll look like this naked- It’s called “skinny-fat”

I guess if that’s the look you’re going for that’s ok. But being skinny fat is actually more hazardous to your health than being overweight in many respects. http://www.alphaedgefitness.com/2016/02/being-skinny-fat-may-be-worse-than.html

In addition, muscle is “metabolically expensive”. In other words it burns more calories at rest than fat. So if you’re adding muscle (or at least not losing muscle) you’ll burn fat faster even at rest.

And if you think cardio alone is going to make you lose weight you need to read this prior article on steady state cardio: The Myth of Sted-State Cardio and Fat Loss

The most important thing to remember is that losing fat is not a destination. If you don’t change the things you’ve done in the past you are doomed to repeat them. Learn to change your lifestyle. Those changes soon become habit and only then can you get off the merry-go-round.

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