how to start losing weight!

how to brave the task of losing a significant amount of weight:

not all of us were blessed with a high metabolism, a nonchalant attitude towards food, or a HW of 130 lbs. for those of you who have some serious weight to lose and want to know what to expect, please read this.

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i want to lose weight but i dont know where to start! please help.

Anonymous

this short ask requires a lengthy response.

1. Start calorie counting. Now this can be controversial because it can trigger people to get obsessive, but for a person who’s beginning to lose weight, i think it’s essential. Track every calorie you put into your mouth. Yes, the oreo you grabbed while walking through the kitchen. Yes, the spoonful of chocolate frosting you ate out of the fridge. Yes, the tablespoon of creamer you put into your coffee. They all add up. You could “think” you’re eating the right amount of calories, but if you’re not counting the licks/tastes/bites you could be consuming hundreds of extra cals. Join a website like “myfitnesspal” or “loseit”. They have huge databases showing you the calories in almost every food available. They also have ways to calculate (approximately) the calories you burn in exercises.
2. Figure out your BMR. This stands for Basal Metabolic Rate. This will tell you how many calories your body burns while performing basic bodily functions. Google “BMR” and click the first link (that’s not an ad) and enter in your stats. When you do so, it’ll give you a number. You should eat around that number of calories (give or take 100) on rest days. On days when you’re active or exercising, eat more. You can google “calories burned calculator”. You’ll get a lot of results, some are more accurate than others. Calculate the calories you burned in the exercise you performed (walked around the zoo for 3 hours, ran for 20 minutes, took a zumba class) and eat back SOME/MOST of those calories bringing you to a net of ATLEAST 1200 calories. I would suggest a net of 1200-your BMR. Net = Calories consumed - calories burned. So say you ate 1500 calories, but burned 550 in an exercise class, your net would be 950. I would suggest that you eat an extra 250 calories OR more (depending on how hungry you are) to bring you up to a net of atleast 1200.
3. Try new foods. You probably gained weight because we are surrounded by processed foods. Breads, cheeses, meats, rice, CARBS CARBS CARBS. You can still have small portions of those things, but you need to branch out. You will be able to eat so much more food if you incorporate fresh fruits and veggies into your diet. Lean proteins and whole grains will keep you full. Just try things. If you don’t like it, spit it out. Just remember, the less ingredients on the label, the better.
4. GET ACTIVE! Whether it’s choosing to walk to the store rather than driving the 10 blocks, or taking the stairs instead of the elevator/escalator, always make the most active decision. For example, I take the subway to work. Most subways have access to elevators/escalators to take you to the platform you need to be at to catch the right train. While 98% of people take the easy route, I ALWAYS take the stairs. They’re standing and waiting to take the escalator and i’m running up the stairs. So lazy and funny to see. Try out sports and different forms of exercise. I used to hike ALL THE TIME in LA. It was super strenuous but a great way to be distracted while working out. Try classes at your local gym. Find a workout buddy to go on power walks with at night, and totally gossip the whole time. Just make sure you’re sweating/almost out of breath.
5. Don’t stress. This is NOT a race. I know how easy it is to slip into that mindset, but if you honestly look at is as just a lifestyle change AND you’re losing weight, you won’t be so hard on yourself. There are so many contributing factors to that number on the scale. Did you eat a lot of salt yesterday? You could be retaining water. Did you work out your muscles super hard? They could be swollen/retaining water. Did you have a bowel movement? Self explanitory. Don’t get discouraged just because you’re not losing a steady 3 lbs a week. They say the most fat a body can metabolize in a week is 1-2 lbs. Anything else is most likely water weight and/or lean muscle tissue. Undereating will cause you to lose lean muscle tissue, leaving you with results that you just don’t want. Who wants to be “skinnyfat” at the end of their journey. Lanky and weak but smaller. Not cute. Those women with amazingly lean and slender but curvy bodies: they eat. and they work their asses off.
6. Use your success and your potential as motivation. I really am against posting pictures of models/celebrities/fit chicks all over your house as “motivation”. Even fat pictures of you. It’s negative encouragement. You are you. Your body type, bone structure, etc. is unique to you. So even if you do Britney Spears’ exact ab workout, you may never have her exact body. I will never look like Gisele Bundchin cause I have short thick legs. Oh well! Aim for the best you you can be. Post your measurements on the fridge as motivation, not a “gross” one of you at christmas time.

Be sane, be smart and love yourself. Eat at a moderate caloric deficit and get active. You will lose weight if you treat your body right and love yourself. And in the end, you’ll be much happier and able to fully recognize the amazing thing you did.

credit the most amazing & inspirational blog on tumblr:

today-is-where-your-book-begins.tumblr.com

♥

she inspired me to be healthy