Simple Rule for Weight Loss - Move More, Eat Less
There are thousands of weight loss products on the market, countless "experts" sharing their right/best diet plans and tons of books and websites that claim to have the answer.
The truth is, the science behind weight loss isn't all that complicated.
If you want to lose weight, you need to move more and eat less.
It's as simple as that.
A pound of fat is the equivalent of about 3,500 calories.
If you want to lose a pound, you need to move more (through exercise and other methods) than you eat (calories consumed).
Finding the right combination of movement and consumption is the key to losing weight.
The average woman needs a minimum of 1,200-1,500 calories per day and the average man requires an intake of about 1,750-2,000 calories.
Going below this minimum is unhealthy and could lead to long-term health concerns.
So, eating less means working through your minimum calorie number with a doctor or trainer and sticking to it.
Ideally, your calorie mix will include all the nutrients you need to thrive.
This takes planning, but it's definitely worth it.
Moving more generally means working out.
I counsel my Las Vegas exercise clients to workout five times a week with activity in between.
There are other methods, too.
Using your own body for motion and for tasks (rather than machines) is a great way to move more.
Recognizing that we can only eat less to the point of our minimum calorie intake and that we only have so much time in a day to dedicate to exercise, I recommend incorporating some (or all) of the following habits into your lifestyle to give you even more ways to lose weight: GIVE "QUICK LUNCH" A NEW MEANING...
Don't travel through a drive through at lunch.
If you're planning your calorie intake carefully, you should bring a healthy lunch to work with you every day.
Instead, take a walk during your lunch break.
You'll earn some movement credits while getting away from the hustle and bustle of the office.
TAKE IT TO THE BACK...
of the parking lot, that is.
Yep, there's more to parking in the back of the lot than just preventing door dings.
Your extra steps between the car and the front door of your destination are great for your fitness and weight loss.
Besides, who wants to compete with all the "parking sharks" for an unhealthy, front-line space? DEVELOP A FEAR OF ELEVATORS...
Take the stairs whenever and wherever you can.
You don't have to take them fast and work up a sweat (if you don't want to).
Just recognize that the effort of climbing even one or two floors worth of stairs will give you incredible health benefits.
AND WE'RE WALKING, WE'RE WALKING...
Go on a work walkabout a few times a day.
Get up from your office desk and move.
You'll find that not only does it decrease stress (stress causes your body to hold onto weight), it also helps you clear your head and feel better all the way around.
KEEP TRACK OFF THE TRACK...
Make movement more fun by wearing a pedometer and challenging yourself to add extra steps each day.
You'll be amazed at how much you can move during the course of a normal day.
LEAVE SOME BEHIND...
With every meal, try to leave a couple of bites on the plate.
The old ideas of cleaning one's plate are antiquated and unhealthy.
Leaving just one or two bites behind will add up to huge calorie savings over the course of a week or a month.
MEASURE FOOD BEFORE MEASURING YOUR WAIST...
There's a reason we are hearing so much about portion control these days: it works! A fist-sized portion is generally what you need.
Supersize food means supersize bodies.
Eat only what you require.
CHEW, YOU!...
Thoroughly chew and savor your food.
Not only will you enjoy your meal more, you'll also find that you feel fuller faster.
Give your body time to enjoy and process your meals so you don't risk overeating or forego feeling satisfied.
Weight loss isn't tricky when you apply the basic move more, eat less formula to your life.
Let me help you do just that and reach your weight loss goals.
The truth is, the science behind weight loss isn't all that complicated.
If you want to lose weight, you need to move more and eat less.
It's as simple as that.
A pound of fat is the equivalent of about 3,500 calories.
If you want to lose a pound, you need to move more (through exercise and other methods) than you eat (calories consumed).
Finding the right combination of movement and consumption is the key to losing weight.
The average woman needs a minimum of 1,200-1,500 calories per day and the average man requires an intake of about 1,750-2,000 calories.
Going below this minimum is unhealthy and could lead to long-term health concerns.
So, eating less means working through your minimum calorie number with a doctor or trainer and sticking to it.
Ideally, your calorie mix will include all the nutrients you need to thrive.
This takes planning, but it's definitely worth it.
Moving more generally means working out.
I counsel my Las Vegas exercise clients to workout five times a week with activity in between.
There are other methods, too.
Using your own body for motion and for tasks (rather than machines) is a great way to move more.
Recognizing that we can only eat less to the point of our minimum calorie intake and that we only have so much time in a day to dedicate to exercise, I recommend incorporating some (or all) of the following habits into your lifestyle to give you even more ways to lose weight: GIVE "QUICK LUNCH" A NEW MEANING...
Don't travel through a drive through at lunch.
If you're planning your calorie intake carefully, you should bring a healthy lunch to work with you every day.
Instead, take a walk during your lunch break.
You'll earn some movement credits while getting away from the hustle and bustle of the office.
TAKE IT TO THE BACK...
of the parking lot, that is.
Yep, there's more to parking in the back of the lot than just preventing door dings.
Your extra steps between the car and the front door of your destination are great for your fitness and weight loss.
Besides, who wants to compete with all the "parking sharks" for an unhealthy, front-line space? DEVELOP A FEAR OF ELEVATORS...
Take the stairs whenever and wherever you can.
You don't have to take them fast and work up a sweat (if you don't want to).
Just recognize that the effort of climbing even one or two floors worth of stairs will give you incredible health benefits.
AND WE'RE WALKING, WE'RE WALKING...
Go on a work walkabout a few times a day.
Get up from your office desk and move.
You'll find that not only does it decrease stress (stress causes your body to hold onto weight), it also helps you clear your head and feel better all the way around.
KEEP TRACK OFF THE TRACK...
Make movement more fun by wearing a pedometer and challenging yourself to add extra steps each day.
You'll be amazed at how much you can move during the course of a normal day.
LEAVE SOME BEHIND...
With every meal, try to leave a couple of bites on the plate.
The old ideas of cleaning one's plate are antiquated and unhealthy.
Leaving just one or two bites behind will add up to huge calorie savings over the course of a week or a month.
MEASURE FOOD BEFORE MEASURING YOUR WAIST...
There's a reason we are hearing so much about portion control these days: it works! A fist-sized portion is generally what you need.
Supersize food means supersize bodies.
Eat only what you require.
CHEW, YOU!...
Thoroughly chew and savor your food.
Not only will you enjoy your meal more, you'll also find that you feel fuller faster.
Give your body time to enjoy and process your meals so you don't risk overeating or forego feeling satisfied.
Weight loss isn't tricky when you apply the basic move more, eat less formula to your life.
Let me help you do just that and reach your weight loss goals.
