Seeing as though over 66% of the population is overweight - weight loss seems like something that is necessary to talk about. As a fitness professional and enthusiast, areas of struggle in the health and wellness department become an interest to me. I am very sensitive to the topic of weight; as I know the physical, psychological, and even spiritual roller coaster many people are on related to this topic. However, I have found that their are simple strategies that one can implement in order to take charge of their body.
"If nothing changes nothing changes"
CALORIES IN, CALORIES OUT
To give an oversimplified answer to this struggle - I would say that if one consumes less calories than they need to 'maintain' equilibrium (status quo), then they will lose weight. This is referred to as a 'caloric deficit'. A caloric deficit is essential for an individual to lose weight. There are two ways in which someone can create this deficit. The first way is through diet and the second is through some sort of physical training. Ideally, we look to combine these two elements. When determining your caloric deficit it should be in the 300-500 calorie range. This will be a bit uncomfortable at the start, but will be a sustainable solution for a long term change. 300 calories is very little; but minor changes/adjustments is all it takes to create new habits. Remember, weight loss is a marathon, not a sprint
I hope up until this point I hope I haven't lost you, I am trying to keep things very simple and straight forward - not to diminish the gravity of the issue but to shine light on the potential for change.
BMR or Basal Metabolic Rate refers to the number of calories you would burn if you were to just live and exert no energy at all. You can determine this number by searching google for "BMR calculator" . Once you know you BMR you will need to factor in you activity level and this will give you you RDA (recommended daily allowance) for caloric intake. The best app out there acquiring all of this knowledge is 'MY Fitness Pal'. It is very intuitive and I would advise anyone who is looking to lose weight utilize this app.
TAKE CONTROL OF YOUR DIET
There needs to be a degree of conscious awareness that one has about what they are intaking into their ecosystem. As corny as it may sounds - food is our fuel. If you do not give the machine the proper fuel, it will NOT PERFORM WELL... Tracking what you are eating using apps like My Fitness Pal, is the best way to raise awareness to your intake. Tracking can be tedious - but no one said losing weight was going to be easy.
Once you are seeing what it is is that you are actually eating via tracking; you will see what things are unnecessary. You can then cut those things out. I call this, "eliminating the excess". The excess in our diet is what leads to the excess on out bodies (fat).
Once you are aware of what type of intake you body requires to lose weight, you can start to take an inventory on your physical activity. Integrating physical activity is not only going to help you expedite the process of losing weight, but it will also going to help you live a longer life. Leisure-time physical activity is associated with longer life expectancy, even at relatively low levels of activity and regardless of body weight, according to a study by a team of researchers led by the National Cancer Institute.
Working out doesn't always mean pumping iron in the gym. It might just mean a walk around the neighborhood every night with your spouse or a friend. It could be going on a hike twice a week. Perhaps yoga is your cup of tea. Whatever it is, find it and make it FUN and PROGRESSIVE.
BREAK TIES WITH COMFORT
I have a core belief that human being do no grow unless they are uncomfortable. Often weight gain comes from a long process of becoming comfortable with unproductive habits. I don't mean to sound over-motivational, but openness discomfort may be the key that unlocks you ability to take control of your body and your life. Honestly, that reality is a scary one and I understand we all have different stories and life complexities. But it comes from a place of genuine care that I say - GIVE IT A SHOT. See if something changes, see if you can commit to something. You might just accomplish something amazing.
"Life begins outside of your Comfort Zone" - Neale Donald Walsch