How To Lose Weight In Obesity

Whether you have a few pounds to lose before your summer holiday or your weight issues seem insurmountable and impossible to overcome, you are reading this because you’ve made a conscious decision to do something about your weight concerns!

Demi and I want to show you that it’s possible to lose weight naturally and healthily; and through our Ultimate Guide to Losing Weight, you’ll begin to shift the pounds, change your attitude to food and fall in love with your body.

This guide, and our ethos, is all about losing weight the right way… Healthily! There really are no gimmicks, quick fixes or magic pills that are going to make you lose weight quickly or keep that weight off over a long period of time

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We are here to show you that you can lose the weight you want to lose and then happily and healthily keep that weight off for the rest of your life.

Here’s the thing. Losing weight doesn’t need to be difficult and it shouldn’t be but for some it just is! And it usually is because we make it so, and that’s annoying frustrating and self-sabotaging in achieving your weight loss goals!

You are the only person that can get you where you want to be. Demi and I are here to give you the resources, we will guide and direct you, but you are the only person that can make the dream happen.

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Sometimes life can get hard and it’s easy to let go. But remember, following the tips and tricks within this weight loss guide will help you to start feeling better about yourself again and motivate you to keep shedding those pounds.

We just wanted to add that when designing this guide we didn’t want to go too deep into the science of weight loss, instead we wanted to teach you what you need to know to take action and start losing weight pronto.

Losing weight is a journey that can be a long process and take time and effort. If you’ve only a few pounds to lose then a ‘fast fix’ is fine. However, if you have much more weight to lose here are a few considerations to keep you focused and motivated along the way.

Food And Diet

1. Everyone is different. What worked for your friend Heather won’t necessarily work for you. Discover what does work for you and stick with it. It has to be something you can see yourself succeeding at long into the future.

2. Exercise isn’t a given. Focus more on your diet and when you feel ready to start exercising then begin to build it into your daily routine. The chances are that as soon as you change and improve your diet you’ll begin to feel more active. Exercise is a great way to accelerate the weight loss process and build a healthy body, but only when you’re ready to include it in your routine.

3. Be prepared for weight loss fluctuations.As you progress through your journey there will be times when your weight may increase or stay the same. And when you weigh yourself there may not be the dramatic loss you had been expecting or hoping for; also bear in mind, if you are female, your monthly cycle will affect your weight.

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So please don’t panic or overstress about it. There are many factors that contribute to why, for example, one week you can lose 3lbs and the following week gain a pound in weight. If you do choose to weigh yourself daily or weekly understand that your weight will not necessarily have dropped every time you step on the scales.

Know that you will have highs and lows but as long as you can pick yourself up and keep on track then everything will be just fine.

Make the diet and exercise routine you put in place become your habit through a commitment to changing your diet, having the discipline to that change, and consistently working towards your weight loss goals

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It is really important to understand how your body works so you are better equipped at managing your weight in everyday life.

In a nutshell, to lose weight you need to burn more energy over a given period of time than the energy your body needs. Typically it’s calories in vs. calories out that determines if you lose or gain weight.

Calories out = the major players are physical activity and your BMR (Basal Metabolic rate), or the minimum rate at which your body uses energy at rest to continue existing.

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At the end of the day, week, month or year if you are in a calorie surplus you will gain weight. If you are in a deficit you will lose weight.

Notice how I said day, week, month, year. That’s because it’s important to look at the bigger picture and not be overly concerned by the small gains or losses you make day by day.

Assuming you are losing just fat, there are 3500 calories in one pound of fat, Each week you consume a surplus of just 500 calories through over eating, if you multiply that by 52, you have a yearly surplus of 26000 calories, which works out to 7.4 pounds of fat gained!

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You can then see how just having a slight surplus over time can add up to a big weight gain. Or flip it and reduce your calorie intake and you have a great loss.

7 pounds might not seem a lot now but it will when you’ve gained it and wished you were a stone lighter had you reduced your weekly calorie intake by 500.

Make that a 500-calorie-a-day deficit and that’s about 50 pounds a year. Reduce your intake by 500 calories a day and that’s about 50lbs a year! Make that a 500-calorie-a-day deficit and that’s about 50 pounds a year.

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So if you struggle to maintain your calorie intake every day don’t get stressed about it. Recover and make sure that the next week or month is a good one and that, overall, you consistently maintain a calorie deficit.

In this post – how many calories a day you need to eat based on how active you are and we showed you the calculations needed to discover what your calorie intake should be. This gives you a good idea of how many calories you burn a day so all you need to do is eat less than that.

The truth is, we are not robots and our bodies aren’t machines. We have emotions and life stresses that make us do things we sometimes can’t control….SO

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For the case of this weight loss guide, we will assume you are generally in good health and will only touch on a few of the more common issues that could be affecting your weight loss, especially if you have been overweight or obese for a while and struggle to lose weight.

Maybe you’ve heard this before, maybe you haven’t, hormones play a huge role within our body by telling it to do certain things.

Insulin helps to keep your blood sugar at a safe level. It allows cells to store sugar in your muscles, liver and fat for later use.

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You may have heard of insulin resistance, this is a term for when your body no longer responds to the insulin hormone.

Your body can still create insulin however the cells in the muscles and liver are no longer being as responsive to it. This leads to increased fat storage as the sugars have nowhere else to go. So insulin shunts sugar to fat.

So what can you do to tackle this problem? It seems to lie in weight gain, simply by losing weight should do the trick and we go one step further it is most likely that sugars found in carbohydrates need to be reduced or swapped for healthier choices.

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For example, choosing a carbohydrate with a low Glycemic index such as lentils or beans would certainly be gentler on your insulin levels than a high Glycemic index food such as potatoes or white bread.

This one is a beast of a problem. Leptin is the hormone that when you eat it tells your brain you feel satisfied and full, you’re not hungry anymore, stop eating.

In itself that isn’t an issue. Being overweight means you have lots and lots of the hormone Leptin being produced but why are you not feeling full.

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It’s believed that you either become Leptin resistant or raised insulin levels (which is common in overweight insulin-resistant people) is blocking the Leptin signals to the brain.

As a result, you feel hungry, crappy and just want to eat more, you feel low on energy because your body thinks you need energy so you don’t exercise and you laze about.

Don’t let that be an excuse not to set things right. Stick to a long term healthy and balanced eating regime. Including fitness or generically being more active. This will over time help tackle your body’s hormone imbalance.

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I’m going to tell you that to lose weight you need to eat healthy and be more active, just as the doctor said.

It’s mainly about changing or making changes to your lifestyle to