Weight Loss Made Easy – A Guide to Losing Weight
In order to understand how to lose weight, you have to understand why people gain wait in the first place.
Why Do People Get Fat?
Simply put, people get fat for two reasons. They eat too much crap foods whether they know it or not, and they don’t exercise nearly enough. There are other factors involved such as age and genetics but those factors only affect how easy/hard it would be to lose weight – it has no bearing on whether or not you can do it. Age and genetics play no part in the ability to lose weight. Age and genetics DO play a part in your natural metabolism.
What Should I Eat?
In order to have a balanced diet, you need protein, vegetables and carbs. However, the proportions should ideally look like this. There are other groups like fibers, grains and fruits but for the purpose of simplification, your the proportions should look like this:
50% vegetables, 25% protein and 25% carbs.
Vegetables are anything including salads, steamed vegetables, carrots, broccoli, cucumbers, etc. Protein includes things like chicken, beef, fish, and nuts. Carbs include potatoes, breads and pastas. You may hear that you need to avoid carbs entirely. This isn’t true. Your body needs carbs just as much as protein, but people end up overdoing. Furthermore, people can generally go long lengths of time without having the proper amount of vegetables. If your diet looks like the aforementioned chart, your diet is generally in good shape. However, most people live a life with the following proportions:
Many people consume way too many carbs such as sugary cereals every morning, something potato or bread based too much throughout the day, fries and/or pasta. They’ll have a decent amount of protein because meat is generally easy to come by when paired or purchased as a sandwich or a fast food meal (which is loaded with carbs and fat). Then they will have very few vegetables.
YOU NEED VEGETABLES
Vegetables aren’t very fun, we know that, however they are not only good for you – they’re required. You don’t need to be a vegetarian but half of the food you intake should be in the vegetable category.
Why Do People Tend To Eat Crap Food All The Time?
People tend to eat crappy foods because it’s convenient. Fast food, eating out, Subway, McDonalds – you’re in and you’re out within minutes and you have a meal in front of you. Most of the time, however, that food is loaded with crap that will make you fat. Take your average Subway sandwich for example. Tons of bread, ton’s of meat, probably ranch dressing or mayonnaise, a couple of tomatoes and shreds of lettuce and you have a sandwich that illustrates the chart above.
How do you stop? Change your habit.
There are a few things you can do and keep in mind to help change your habit:
- Learn to cook. Simple stuff like seared steak and steamed vegetables are a great place to start
- Portion control. If you need to eat fast food, eat HALF of what you normally would. You’ll live.
- Carbs make you full fast, which is why they seem like the perfect meal. They’re not. Carbs generally turn into a kind of sugar after you digest it.
- Cut out beer entirely. If you’re going to drink, drink harder alcohol. Beer is loaded with carbs. 1 beer has about as many carbs as 5 slices of bread. If you have 4 beers one night, you just ate 20 slices of bread’s worth of carbs.
- Cut out fruit juices. Too much sugar.
- Speaking of sugar, sugar is bad for you and will make you fat. However, since everyone seems to be helplessly addicted to sugar, treat sugar like fast food. Eat HALF of what you normally would.
Exercising To Lose Weight
If your diet is absolutely perfect, you can lose weight without exercising. It’s true!
However, if you’re reading this, chances are you’re missing the boat on both of the major reasons you’re having trouble shedding those pounds.
Contrary to popular belief, you do not lose weight on the treadmill. Get the thought out of your head. Don’t do it! Treadmills are not the answer.
So what is the answer?
Weights and resistance training. That’s the answer. Pick up some dumbbells, do some squats, do some of the machines in the gym. Here are a few things you can do that will help you lose weight ONLY if you are eating correctly as well.
- Bench press – yes, you too ladies
- Squats and lunges
- Pull ups
- Push ups
That’s pretty much it for the basics. With those four workouts, you hit your chest muscles, your shoulders, legs and arms. That’s pretty much all of them. Granted of course, there are hundreds of other workouts that you can do which work out the same muscles or surrounding muscles in different and efficient ways. If you stick to some resistance training when you’re eating right, your metabolism will pick up faster and you will lose weight quicker than if you just spent all of your time on the treadmill. The workouts are faster too! You can knock out all four of those general and main workouts in a fraction of the time you would otherwise spend on the the treadmill.