The million-dollar question. How do I lose weight? I think all women ask that question at least once in their lives.
The problem is we are all different, so it is hard to google your way to the answer. But I will give you some significant steps to achieve a weight loss, that should work for everyone.
1. Burn more calories than you eat.
This is the golden rule. You will not be able to lose weight if you eat more than you burn. It's a scientific fact.
You can use various apps for tracking what you eat. "Lifesum" is very userfriendly and not too expensive.
I recommend using the app for two weeks, and then you will have learned a little about the food you eat. It's an excellent kick in the right direction for a weight loss.
But one thing we have to think about is if it's maintainable. Will you be able to track your food every day for the rest of your life. Probably not.
So, learn everything you can about the food you like and want to be able to eat for the rest of your life and then use this knowledge to maintain a weight loss.
How many calories do you burn during a day? You will have to find your BMR - Basal metabolic rate. This number is the number of calories you need to live, breath, digest and so on. Eating less than this number is a horrible idea. Your body needs calories/energy to work and function. So we want to eat more than our BMR.
Let's say your BMR is 1400 calories. This means you will burn 1400 kcal by lying in your bed and doing nothing. But who lives a life without movement? Not you. Every move you make during the day will add calories to that number. Exercise will add more calories to that number. Which means you can eat more.
Tracking your movement has become so easy - you iPhone tracks your steps, but a watch will do it better. I prefer Garmin myself, but there are many options.
After a whole day of movement and exercise, you might have added another 600 calories to your number. Which means you could potentially eat 2000 calories during a day and then weigh exactly the same the next day.
So, how do you lose weight? By eating 1600-1800 calories every day.
After a whole day of movement and exercise, you might have added another 600 calories to your number. Which means you could potentially eat 2000 calories during a day, and then weigh exactly the same the next day.
If you don't know what to do in the gym or need inspiration for a home-workout - contact our Online Personal Trainers
Drinking water is a fantastic idea when you want to lose weight.
Start the day with a big glass of water or fill a large bottle with water and aim to empty it 3 times during the day. This way, you will eat less and remove unnecessary snacking.
How many times during the day do you walk into the kitchen, open the fridge and just look? Chances are you are thirsty and not hungry. Or you are bored ;) Drink water!
3. Daily movement
If you have a step counter, aim to reach at least 10.000 steps a day. This will be a healthy new habit for you. Take the kids with you or walk by yourself with music or a podcast. Or instead of meeting your friends for a beer or glass of wine, go for a walk!
I believe the conversation is much better when you are walking rather than sitting at a coffee shop.
Get enough sleep. It's where your body repairs itself and gets energy for the next day. Also, when you are tired during the day, you make bad decisions and feel like you need that sugar kick to stay awake—bad idea. Sleep better, and feel better. You will probably also be in a much better mood.
5. Whole foods
Try eating foods with ingredients you know what are.
I get that life gets in the way, and we are all busy people, but if you can, make the food yourself and only use good ingredients.
Stop eating the stuff that's bad for you. I know, easier said than done. But honestly, you KNOW what's good for you and what's not good.
If you need extra help or motivation; getting a personal trainer is the best option—someone who will support you and help you through this weight loss journey. You can leave all the worrying and wondering if what you are doing is working, to your trainer. I seriously recommend it.
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