Sadly, there is no true, healthy way to get rid of extra fat quickly. Losing weight is a process, but there are changes you can make now to get started today. These steps are not effortless, but if done right, they can sure feel that way. Here’s how to lose weight without harming your body.

The Role of Calories

The idea of “calories” is frightening to many people who struggle with their weight, but a lot of that is simply due to a bad reputation. Calories are not culprits, they’re simply a measure of energy and one that we need daily to keep ourselves healthy and functioning. Eating takes in calories and exercising uses them up–most people know that. But truly, getting rid of calories isn’t nearly as difficult as most people think. If you’re an average male, right now while you’re reading this off your computer screen, you’re burning about 80 calories; about 60 if you’re the average female and about -10 per bite if you’re eating something while reading this. Just kidding. Well, sort of. The point is that more strenuous activity just makes the process more efficient, by burning more calories, faster. Eating will always bring in calories. Which is why…

You Really Are What You Eat

The types of food we consume can help or hinder the efficiency with which we can burn excess calories. If you were not blessed with the body of a pixie, chances are good that eating high calorie foods and not using up excess calories at a similar rate will lead to weight gain. This is why diets full of junk food well shoot your weight up high. Low calorie foods are just easier to work off. You don’t need to completely give up your old junk foods, but you should limit them and have them in moderation. Balance is the key.

Exercise Gets Those Calories Moving

Getting rid of excess energy–or extra calories–is a very important part of weight loss, so picking the right exercise plan for you is just as important. To better the chances of you sticking with your plan, you routine should be composed of things you like to do. Not everybody is happy spending an hour or two of their day inside a gym and that’s just fine. There are a plethora of other sports, dances and hobbies that can get your heart rate going as well as any gym centered activity. When it comes to exercise, it’s all about consistency and longevity.

The number of calories that you burn will accumulate to make a striking difference. Even if you feel like burning only two hundred calories isn’t enough, over the course of a week, you’ll have created a deficit of fourteen hundred calories. If you begin with exercising only three times a week, that’s still a caloric deficit of six hundred calories, the equivalent of about one meal. To lose fat, you must become more active and to lose more fat you must combine your exercise plan with a diet of less calories. It’s the safe and healthy way to shed pounds quickly.

A Word About Dieting

Let’s face it, diet’s reputation is not very positive. It sounds so restrictive, but really a diet is not much more than a common food plan, or alternatively an overall look at the foods you eat. Any kind of food can be part of a diet, but the types you choose to include will have a direct consequence on the way your body looks, the type of nutrition you’re getting, and how easily your body can burn off calories. How much do you really have to eat? To answer that question, we first have to look at your current BMI, or body mass index. From there, we can figure out how many calories you’re consuming now, to keep your current weight. If you look up the BMI of your ideal weight, you can get an idea of how many calories are needed to maintain your ideal weight.

How to Approach Losing the Weight

From there, you can formulate the rest of your game plan. Let’s say you need to be eating five hundred calories less a day than you are now in order to meet your weight goals. Well, you could just exercise and burn 500 calories a day–but is that really feasible? And simply eating 500 calories less would be too big of a change much too soon, which means your body will be less cooperative in following through.

Exercising off 500 calories, consuming 500 less calories or exercising half and cutting back on half. The latter method is more gradual and will help you lose weight without too much of a shock to the system. Following this formula for seven days a week will make your deficit add up to three thousand five hundred calories–that’s a loss of one pound per week!

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