What I Would Do If I Wanted To Lose Weight (Guaranteed Results)

My story

Since my childhood, I've always liked junk food. It got to the point where I was very fat during my teenage years, and on top of other problems, it caused me to be depressed and lonely. Then, I've decided, one day, to change my life forever. That day was the day I started my diet, and exercising.

Since then, I've been improving myself everyday, I've changed my life in an incredible manner, and I've lost all the extra fat I carried. Now I'm muscular and I see my abs everyday in the mirror. And, I do all of this, whilst having tons of fun.

I can help you lose weight. As hard it might seem from an outside perspective, once you're actually losing weight and doing the thing for real, it's easy. This article is here to guide you through your first steps to weight-loss.

We'll see together the few steps you need to put in place in order to lose weight quite easily, with actionable steps for each "steps". The results are not guaranteed in the meaning that you'll instantly lose weight after this article, but if you listen to what is said in this article and you put yourself to the challenge and you do it on a consistent basis, you'll definitely improve.

So, what are we waiting for?

STEP 1: Tracking calories.

Our body works and function with energy. Calories, or its less used partner kilojoules, are two ways to calculate the amount of energy in food, beverages, or our body. Just like meters helps you track the size of something, or liters and kilograms the quantity and weight of it, well, calories help you calculate energy.

And so, our body needs a certain amount of energy everyday in order to keep working properly. The thing is, if you eat too much energy above your "energy needs", your body is going to store this extra energy into your cells, and this is where you gain fat. Fat cells, are literally "hangars" of extra-energy that your body keeps in case one day you need it because you don't have enough energy from food.

In order to lose weight, therefore, we need to eat slightly less energy than we need. We need to eat 300 to 500 calories ("energy points") below our "maintenance calories" (the amount of energy points to maintain our weight).

To lose weight very quickly, we can even eat 1000 calories below our maintenance calories, but more often than not this ends up being very unhealthy long-term. And, it might not be sustainable for weight-loss, which will lead to you falling back in the "Oh damn, I quit" and "Oh damn, I'm back" and "Oh damn, I quit" cycle.

To track your calories, you first off need to know how many calories you should be eating for weight loss, and you can use to do so the calorie calculator right under.

Now, how do you track your calories? Well, to track your calories, you need a food scale (you can find one easily on Amazon or in kitchen stores), and you need food. You also need a calorie tracking app, which will help you track your calories. To do so, use Lifesum or Myfitnesspal, as they are probably the two best calorie tracking applications out there.

I personally use Lifesum because I've began with it and I'm more familiar with it. It's easy to use and free to use, and it works very well and I'm super happy with it.

So, when you're about to eat food, track your calories. Eating one apple at breakfast? Weight the apple, search "apple" on your food tracking app, and enter the amount of grams the apple weight in the food tracking app. Same goes for "calorie dense" beverages, or "caloric beverages" (beverages that possesses calories, such as fruit juice for example).

For meat, weight it raw because the "raw value" is the true value. I don't know the science behind it, but that's how it works. Same goes for eggs, weight them raw, because the amount of "grams" will be false if you weight it after it cooked, because by cooking, meat and eggs become smaller or might lose some water content.

For rice and pasta, be careful. The calories on your packaging label are for "uncooked" portions. I don't eat pasta's usually, but personally, when I eat rice, I make sure to find an "accurate as possible" calorie count for "cooked rice", so I can enter "cooked rice" and don't have to weight my portions beforehand.

But if you use your packaging's calorie labels, then definitely make the portions beforehand and weight-it uncooked.

The benefits of tracking calories is faster progress, better control of what you eat and better understanding of how weight-loss works. It's truly a game changer, because it's easy to overestimate calories. Also, butter and olive-oil has calories. Count them. It can add a lot. Track everything that has calories, if it has significant calories (if 1kg of salad is worth 13 calories, no need to track it).

This brings us to the second step, which is about sports.

Actionable Step: Install Lifesum right now on your phone and erase one stupid social media app.

STEP 2: Sports.

Sports are super important in your weight-loss journey, because not only will they help you losing weight faster by burning calories, they will help you change your metabolism so it burns more calories whilst resting, and it will boost your testosterone and improve your hormonal health and your health more broadly.

It can also give you muscular mass if you practice sports such as weight-lifting and help you build an attractive physique through time.

Try to train at first once a week, then twice, and then finally thrice a week. Progressively add training days until you reach three times a week, MINIMUM. This is the bare minimum, 3 times a week. The best would be to exercise 5 times to 6 times a week. Try to mix cardiovascular exercises with weight-lifting.

You could also get into a sports club, such as a football, basketball, volleyball, or even martial art club. But, the most flexible and useful type of sport is the one you do alone, because you can go to it whenever you want and you can make your own program, therefore learning how the world of sports work and why it's so useful and when and this and that.

If you say you don't have the time because of this or that, you have the time, you're just whining and lying to yourself.

Also, see your training sessions as Rocky montages or becoming 1% better everyday. It can help you be more consistent on the long run and it's pretty funny.

The basic "sports program" I would recommend is to weight-lift three times a week on average, and do one to two cardio sessions throughought the rest of the week or right after your weight-lifting days. So you do your weight-lifting sessions, and then 15-20 minutes of medium to high intensity biking, rowing, anything.

Actionable Step: Decide your training program, now. On which days? What are you going to do? To train? Your chest? Back? Shoulders? Arms? You want to do cardio? Perhaps you want to get into a club?

STEP 3: Quality of food.

Eating high quality foods is also super important for your weight-loss journey. I don't want this article to be too long so I'm going to go straight to the point: our goal is to eat 100% natural and healthy foods that is healthy for our body and hormones.

This is our ultimate goal. At first, try to eat less and less processed foods, throughought the weeks and months, until your diet is composed of 80% to 100% natural foods that are healthy for your body.

Eating natural foods will make it easier for you to lose weight by bettering your physical and hormonal health, by promoting mindful eating and more often than not, by promoting muscle-growth and all that good stuff. Just eat like a "natural person" would, which means fruits, meat, eggs, no added sugar, no added fructose syrup glucose stuff, and just... natural and good foods.

Actionable Step: Read this article on nutrition.

STEP 4: Get onto self-improvement.

Improving yourself everyday through good habits is one of the best ways to not only become your best self but to also lead a richer and more fulfilling life, and ultimately, accomplishing your goals. Including, your weight-loss goals.

The philosophy of improving yourself everyday could very well push you on a new life journey, on a path that will get you to achieve your health goals by teaching you the values of discipline, hard work, consistency, and more.

It's much easier to gain muscle, lose fat, become more attractive, etc etc when you're improving yourself. This way, you can get incredible results.

So try to instill good habits in your everyday life. Meditating, eating natural foods, working out, taking cold showers, reading books, listening to wise podcasts, so on and so forth. In this way, you can learn tons of values and life lessons that will serve you on your fitness journey.

Actionable Step: Work out at least 5 minutes today. Do burpees, push-ups, biking, whatever. Workout at least 5 minutes minimum.

Conclusion

I hope this article was helpful to you. As always, thank you for reading, and I'll see you next time. Bye.

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