Five Proven Steps to Loose Weight Quickly and Safely

Many people who want to loose weight think that cutting their food intake or going on a strict diet will be enough, but it’s not. In order to loose weight quickly and keep it off, you need to follow these five proven steps to loosing weight safely and effectively. First, make sure your caloric intake isn’t too low by using this calorie calculator . Next, make sure you aren’t skipping meals , which can slow down your metabolism.

Step 1: Eat Less

The first thing most people do when they are trying to loose weight is eat less. That’s because you need to consume fewer calories than your body burns in order for it to start burning off fat instead of muscle. Here’s how it works: Your body takes calories from food, either storing them or using them immediately for energy. When you consume more calories than your body needs (say, by eating too much junk food), those extra calories are stored as fat. When you burn more calories through exercise than you take in through food (say, by hitting a gym five times a week), those extra calories come from stored fat—and voila! You have successfully lost weight.

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Step 2: Move More

Any type of physical activity will help burn off calories, but regular exercise—in particular strength training—can supercharge your weight loss efforts. Remember, muscles take up less space than fat, so adding lean muscle tissue gives you a larger metabolic engine that burns more calories at rest. That’s what is also known as a metabolic boost for your body!

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Step 3: Monitor Yourself

After skipping sugar, you need to reduce portions as well. Again, simple math will tell you how much you should be eating: take your recommended calorie intake per day and divide by three. This is how many calories you should eat at each meal (including snacks). For example, if your daily caloric requirement is 1,800 calories per day, then that means each meal should be roughly 600 calories.

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Step 4: Chart Progress

Keep track of your progress with a measuring tape, body scale, or other device. Seeing how far you’ve come can be an effective motivation tool. Be sure to measure yourself in different places (like your waist and hips) on different days of the week—you may lose fat in one area of your body before another. Also, try measuring yourself first thing in morning; some people will tend to fluctuate more throughout their day-to-day weight depending on hydration levels or what they ate that day.

Step 5: Celebrate Successes And Learn From Failures

Be sure to treat yourself after you reach a significant weight loss milestone, whether it’s 10 pounds or 100. Afterward, be sure to look back at what worked for you (and what didn’t) so that you can incorporate that knowledge moving forward. If your goal is 100 pounds and your program got you 80 percent of the way there in three months, start out slow—think about just losing 5 percent more each month thereafter.

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