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How to Lose Weight

By Anne Keckler | January 26, 2008

Barring any chemical imbalances and such, losing weight is a fairly simple process. That doesn’t mean it’s always easy, as many of us have emotional issues regarding food. I’ll talk about that in another post. Today I want to give you the basics of how to lose weight.

  1. Write down all of your measurements, including weight, body fat percentage, and tape measurements (calf, thigh, upper thigh, hips, waist, chest, upper chest, bicep, forearm, wrist).
  2. Set a goal. One good way to do this is to concentrate on body fat, rather than weight. Body fat is more meaningful than total weight, and easier to control than tape measurements. A healthy body fat range for men is 15-20%, and for women it’s 18-23%.
  3. Write down everything you eat and drink for at least three days. You might want to do this on an ongoing basis, but I find that I don’t always have time. So do it for at least the first three days to see where you stand and what changes you’d like to make. You’re probably eating a lot more than you think you are! Fitday.com is an excellent free resource for keeping track of calories, protein, carbohydrates, and fat consumed. Just don’t trust the part that tells you how many calories you’re burning.
  4. Eat less. Either cut out the sodas, stop putting sugar and cream into your coffee, cut down on portion sizes, or make whatever changes you need, as indicated by what you learned when you kept a log of your caloric intake.
  5. Increase your activity. This is as simple as parking further away and walking across the parking lot, taking the stairs instead of the elevator, walking more briskly through the mall, etc. You can also consider joining a gym or participating in a sport, if that appeals to you. But at first, you just need to get more active.

Obviously, these are just general guidelines for the sedentary and overweight person. After a couple of months of these small changes, you’ll be in a better position to make further changes, depending on your goals. Or you may find that this is all you needed!

Related posts:

  1. Losing Weight vs. Losing Fat
  2. How to Lose Those Last Stubborn Pounds
  3. Lost Weight – Now What?
  4. Methods of assessing fitness
  5. How many calories?

Related posts:

  1. Losing Weight vs. Losing Fat
  2. How to Lose Those Last Stubborn Pounds
  3. Lost Weight – Now What?
  4. Methods of assessing fitness
  5. How many calories?

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Topics: Losing weight, Uncategorized | 4 Comments »

4 Responses to “How to Lose Weight”

  1. Drewfer Says:
    January 28th, 2008 at 1:12 pm

    Good advice! In the spirit of sharing, here’s something that has helped me in the past: Buy an inexpensive step counter from Target and record your average daily steps for 3-4 days. Once you have an idea of how active you are on an average day, you can use the step counter to set new goals and measure how much you increase your daily activity with your daily walks. This feedback can greatly help with calorie budget estimations in tools like Fitday.com or DietPower.

  2. Vicham Says:
    January 28th, 2008 at 1:19 pm

    Diet changes may sound scary to some people, but there are small things people can do, such as your suggestions here, that can help immensely. Cutting back on sodas as well as high-carb foods in the morning (those gigantic bowls of cereal I used to eat come to mind) combined with some decent exercise (weightlifting under the watch and advice of Anne) have helped me to shed nearly 40 pounds in little over a year.

  3. Bart Says:
    January 29th, 2008 at 8:39 am

    Very cool!

    My girlfriend has been on me to lose weight for a long time now – but it hasn’t been working for me as well as I would have hoped.

    I’m going to try some of these steps and see how it works out.

    This seems fairly clear and easy to follow!

    I’ll keep you updated on my progress.

  4. p90x2 Says:
    May 16th, 2011 at 6:53 am

    I’m just a bit curious. We took our fitness grams today, and I found out I am 5’1 and 101 pounds. Does this seem to be a healthy weight, or is it a bit under or over weight..?.

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