I bet if I asked 100 different people the question “How does someone lose weight?”.. I would get 100 different answers.
Did you know that there is only ONE way to lose weight.
But there are many, many methods…
Confused ??? Don’t worry, I explain it all below.
Before we go on, I just want to spell out what this article is NOT about.
Its not about…
- My weight loss program is better than your program
- Strictly counting every calorie in and out
- Sticking to 1200 calories (when I talk about calories, some people assume I am talking about 1200 calories. This is not the case. Each individual has their own calorie target and its probably way higher than 1200
- This article talks primarily about quantity of calories. But we all know that quality and quantity are important.
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Let me explain this using an example of building wealth. (Stick with me here, I WILL relate it back to losing weight, I promise)
There is only one way to build wealth…
EARN MORE $$ THAN YOU SPEND.
The technical term = create a money surplus.
**On the flipside, there is only one way to go into debt… Spend more $$ than you earn.
Technical term = money deficit.
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There are many different methods you can use to achieve the outcome of building wealth. You could…
- ask for a raise
- get a second (or third) job
- cut down on spending
- invest wisely to earn more $$
- I could go on and on, but you get the picture
But if you don’t earn more than you spend (money surplus), you don’t build wealth.
Most people seem to grasp this concept in relation to money. There is little confusion and argument about who’s way is best. People can accept that there are many unique and individual methods that can be used as long as you end up with the outcome of earning more than you spend.
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Weight loss on the other hand is filled with confusion, argument, manipulation and mixed messages.
It doesn’t need to be this way.
There is only one way to lose weight…
BURN MORE CALORIES THAN YOUR BODY NEEDS.
The technical term = create a calorie deficit.
*** Note – that doesn’t necessarily mean that you have to count all calories in and out. There are many ways you can arrive at this outcome. But a little awareness is important.
I explain it simply in the video below.
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There are many different “methods” you can use to achieve the “outcome” of a calorie deficit.
- eat less food
- eat different food (lower calorie, higher nutrients)
- burn more calories via exercise
- burn more calories via movement
- increase your muscle mass so that your resting metabolic rate is increased
- fast once or twice per week
I could go on and on, but you get the picture.
You must achieve a calorie deficit for weight loss to occur.
I know that sounds simplistic, but I truly believe that people have forgotten this basic fact. Quantity of calories is just a important as Quality of calories.
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Some common protocols that may work to achieve weight loss (as long as a calorie deficit is achieved)
- Healthy, Happy and HOT (my online fitness and fat loss coaching program)
- Calorie counting (if you like the structure of it)
- Weight watchers (although I never did understand why calories have to be converted to points before counting. Seems to make the whole process more complicated to me)
- Jenny Craig
- Paleo
- Clean Eating
- Juice cleanse (I would NOT recommend this)
- Going vegan
- Low fat
- Low carb
- Quitting a food or food group – such as sugar, gluten or meat etc
- Exercise (you will need a LOT of it to create a calorie deficit)
- Walk / move more (see above)
- Body Trim
- Fasting
- Whole 30
- Meal replacement shakes or plans
All of those programs / protocols MAY cause you to lose weight IF they create a calorie deficit.
Example…
- Mary wants to lose weight and decides to go “Paleo” in order to achieve weight loss goal.
- Mary needs to consume 2000 calories per day in order to maintain her current weight
- Mary goes “Paleo” which results in her eating 1500 cals per day
- Mary loses weight (due to a calorie deficit)
Flip side
- Mary chooses healthy, Paleo foods yet consumes 2200 calories per day (more than she needs)
- Mary puts on weight and wonders where it all went wrong
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Knowledge is power.
Once you are aware that a calorie deficit is needed to lose weight, you can choose a method that suits you and fits into your lifestyle without completely taking over it. You will also know that someone else might choose a completely different method that achieves the same OUTCOME (calorie deficit) and there will be no need to argue about who’s method is better. All methods are fine if they suit YOU and they achieve the outcome of a calorie deficit at the end of your week.
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Does this mean that I need to count every single calorie IN and OUT?
No, not unless you want to.
You probably don’t count every single dollar and cent that comes IN and OUT in order to manage your money budget. Most of it is done with awareness, routines and habits. The same can definitely be achieved for your calorie budget also. This is what I teach you in Healthy, Happy and HOT.
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I personally believe that along with creating a calorie deficit, we should also focus on the following…
- consuming enough protein and vegetables
- managing blood sugar – which in turn manages hormones
- using and overloading your muscles in order to increase your metabolism
- making the LEAST amount of changes to your current routine (that doesn’t mean no changes)
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If you would like a step by step program that teaches you all of this, I would love for you to join Healthy, Happy and HOT – – my 8 week online fitness and fat loss coaching program that will change the rest of your life.
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**Oh, I know someone is going to ask about WINNING THE LOTTO to build wealth. I would equate that to weight loss surgery. Yes it can happen, but its not realistic for the vast majority of us.
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