We often hear the words... I want to lose weight. The quicky way? Take off your clothes...you will lose 2-3 pounds instantly. This is most likely socially unacceptable and not the answer you were looking for. Take a step back and examine a possible different point of view.
What is weight? Isn't it any measurement of pounds that makes the scale go zinging up to a number either you love or hate....clothes, water, muscle, fat, bones, organs all make up this number....so which part were you thinking of losing? Most likely fat! Think in terms of....I want to lose fat and you will be on the right track. Don't negate the scale but don't use it as your only tool of measurement.
What you do need to look at....
#1 Genetics. Your genetics are a really cool and unique code of who you are so you want to learn how to work with that code. You may look at athletes, siblings and best friends as mentors but please do not compare yourself to them unless you happen to be an identical twin! There are helpful guidelines in fitness and nutrition but few things are hard and fast rules, you still need to remember that you are a unique person and that means a little trial and error to find what works for you.
#2 Calories, the units of energy needed for daily activities. Standards for men and women vary depending mainly on age, size and activity level. Each person is unique in their needs so totally view this as a guide not one of the hard and fast rules. Quality of calories matter. Quantity of calories matter. Too many and you end up with the spare tire, too few and you end up either with no change or skinny fat. Neither situation is healthy. Women need an average 2000-2200 and men 2600-2800. These numbers are variable. Excessively low calorie diets are dangerous. Your brain alone needs 500 calories a day to function so if you are only taking in 500....something is going to suffer. Eating junk calories is like putting sugar water in your cars gas tank, how far will you get before you putz out? Healthy choices come from lean proteins, healthy fats, fruits and vegetables.
#3 The burn! How active are you? Sit all day at the job, come home and sit on the couch, repeat the next day and the next....YIKES! You can't change by doing what you have always done so MOVE! Make a plan. Get out the door. Buddy up with someone for fitness. Be accountable. Efficient exercise is HIT workouts. High intensity training that can be done in 30 minutes or less. You get the benefit of cardio and strength training all in one session. Do this 2-3 times a week and charge your body up for a metabolic burn. Supplement it with stress reducing walking.
#4 Sleep. All of the above efforts are sabotaged if you do not get adequate rest. 6-8 hours a night are a good rule but there are a few that need more or less. Sleep is when your body rejuvenates so make it a priority. Beware that alcohol and some foods are disruptors of a good nights rest.
So in summary, work with what you've got, be aware of the calorie guidelines and quality of such that you put into your well tuned machine and know what it takes to get the maximum out of that machine. Lastly, be patient, changes do not happen overnight, and understand that to be successful this must be a LIFESTYLE change with small goals leading to the accomplishment of big ones!
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