Most discussions on how to lose weight naturally end up giving the reader a most unnatural solution to their weight loss problem. More often than not, at the end comes a pitch for their own weight loss program that can be yours for a very reasonable price.
This discussion will be a bit different. Here, we will try to distill all of the "how to lose weight naturally" advice and information floating around out there down to a simple matter of arithmetic.
As a starting point, let's look at one medical (and mathematical) fact:
• To lose one pound of body fat, you must burn at least 3600 calories! •
Although that is a fact, from a weight loss perspective it's an incomplete fact. It would be far more accurate to say that, to lose one pound of body weight, you have to burn 3600 more calories than you consume.
If you truly want to lose weight (naturally or otherwise) you must accept and understand this truth. There simply is no other way!
Every weight loss diet, program, machine, or pill ever created is nothing more than a tool to help you (or make you) do this one thing.
You can see this for yourself. Visit any website (or read any ad) for any weight loss program and, somewhere, usually in the small print, you will find the phrase "when combined with diet and exercise" (or something similar).
Even they know that weight loss is a problem of mathematics (calories consumed vs calories burned). They only hope to convince you that using their program or machine will make it easier, faster, and require little or no effort on your part to accomplish your goal.
I have no machine or diet to recommend or sell to you, but I can tell you how to lose weight naturally, in two simple steps:
- Eat Less!
- Exercise More!
And, I can promise that, if you follow those steps, you will lose weight!
I know...I did it. And the rest of this discussion will center on how you can do it, too.
How to Lose Weight Naturally: Eating Less...
Let me first admit that I love food.
Add the fact that my wife is one of the best cooks around and you can begin to understand that living on a diet of leaves and twigs just to lose a few pounds was simply out of the question. It's just not in my nature, nor did it have any place in my life. In short, it wasn't going to happen!
But, I knew that I had to reduce the number of calories that I was consuming, so, I decided to take the first step above (eat less) literally. Rather than make drastic changes to my daily food choices, I began using what I call the "push-away diet".
It's a simple concept, actually. When you sit down for a meal, enjoy the food that's being served, but push away from the table before you eat too much.
In the beginning it will take a bit of will power, but it does get easier with time. My doctor says that it's because your stomach will naturally shrink to accommodate the amount of food that you eat. Over time, it will take less food to make you feel full, and, if you continue the process, your caloric intake will drop dramatically.
One Other Suggestion...
You can speed up your weight loss by giving some consideration to what you eat. For example, a slice of blueberry pie can add over 4500 calories to your meal. That's aggravation that you do not need.
As much as you can, reduce the amount of refined sugar in your diet. This includes foods that contain corn syrup, dextrose, sucrose, fructose, or brown sugar. Instead, use natural sweeteners such as raw honey, rose hips powder, date powder, or blackstrap molasses.
Additionally, avoid foods made with bleached white flour. Most of the beneficial nutrients are removed in the processing, and you're left eating carbohydrates (not good).
Don't save leftovers! Having them in your fridge is only temptation.
Just use common sense. You know what's good, and what's bad. Eat more good than bad and you're well on your way to losing those extra pounds.
How to Lose Weight Naturally: Exercise More...
If you're expecting something here that you might find in (insert your favorite starlets' name here) latest video, I fear you're in for disappointment.
Getting more exercise doesn't mean jumping jacks or sit-ups on your living room floor. Nor does it necessarily mean a 1K run every morning.
Those kinds of things are good, to be sure. They're just not necessary to lose weight.
Rather, let me share with you some of the things that I did (and still do) that worked for me...
Take a Walk...I make it a point to schedule 15 minutes every morning and every afternoon to take a walk around my neighborhood. I try to go just after a meal as I have been given to understand that your body's metabolism is higher at those times. Higher metabolism means that you're already burning calories at a higher rate, and I figured that taking walk will only add to that fire.
I have no medical evidence of this, of course, but I did lose weight, so...
You can set any schedule that fits your lifestyle. Just be sure that you walk at least 30 minutes each and every day. Keep in mind, too, that, unlike eating, when you're walking, more is better.
More Ideas for Easy Exercise...
- Take the stairs instead of the elevator.
- If you have an errand to run in your neighborhood, leave the car at home and walk.
- When you're shopping, park as far from the store entrance as you can.
- Use Your Brain! Opportunities for getting a little more exercise are all around you. Learn to see and take advantage of them and watch those extra pounds disappear!
How to Lose Weight Naturally: The "KISS" Principle.....
I truly believe that the ultimate outcome of your weight loss battle will have been decided long before your physical efforts even begin. The first skirmish of the war happens in your mind.
If you allow yourself to get overwhelmed with the complexity of the task before you, you've already lost.
I suggest that you focus on the KISS Principle instead (Keep It Simple, Stupid!).
- Burning calories (exercise)....Good!
- Consuming calories (eating)....Not so much, but necessary in moderation.
- Consuming empty calories (refined foods of any kind)....Stupid!
- 3600 calories equal one pound of weight, whether it's consumed or burned.
Get your mind right, do the things that you must, and the weight will disappear!