If you have been pondering the question “how do I lose weight” or found
yourself googling “how to lose weight” you have come to the right place.
After playing division 1 football I struggled keeping weight
off. I was so used to being active all the time that I never had to worry about
keeping off unwanted pounds. I eventually found my way after trial and error followed
by more research than I would like to admit. Here are 5 tips I have found to
lose weight that actually work. These are no gimmicks or tricks involved here.
Some will require hard work and change in your lifestyle. The picture below is my personal three year transformation.
1. Take in less calories
First you will have to find out how many calories you should
eat based on you personally. You can use
for that. For this article we will use a 2000 calorie based diet for an
This part is pretty simple honestly. If your body needs 2000
calories to maintain your “normal” you will lose weight if your consistently
eat less than 2000 calories. If you eat 1600 calories a day you could lose about
1-2 pounds a week. You can also make your net number small by burning calories
at the gym. So if you burn 300 calories after eating 2100 calories your net
number for that day is 1800. You are still in the clear to lose weight.
2. Perform low intensity cardio everyday
Low intensity cardio exercise is a great way to lose weight.
When you perform low intensity cardio you are telling your body to burn fat. Especially
when you combine it with the other tips on the list. Examples of low intensity cardio include
walking, jogging, hiking, biking, and the elliptical. Shoot for a minimum of 50% of your max heart rate
and a maximum of 69% to stay in the fat loss zone.
3. Perform high intensity cardio several times a week
High intensity cardio works towards the goal of losing
weight and burning fat much differently. It burns calories during the workout
but also continues to burn calories and fat after you are finished. A good way
to perform high intensity cardio is to sprint for one minute on the treadmill
and take 30 seconds off then repeat for 10 to 20 minutes. You can also use the stationary
bike and turn the resistance high for one minute then perform one minute with
low resistance. That will really get your heart rate up.
4. Drink plenty of water
Water plays a large role in your health overall. I recommend
a minimum of 64 ounces of water a day. I would prefer you to drink more than 80
ounces of water. Water helps your body transport nutrients through ought your
body. It also is a 0 calorie drink that help you feel full so you do not
5. Reduce Stress
When you have high stress in your life you carry around a
large amount of cortisol. Stress turns to cortisol, and cortisol converts into
fat. Make sure you take time to unwind from your day and do things you enjoy. Sometimes
a good bath or a massage can go a long way.
If you have too much
stress in your life it will become more challenging to lose weight and most
importantly burn fat.
If you follow these five tips you will be on your way to
losing weight. I am a fan of keeping things simple. I can promise you this is
as simple as it gets and all of these methods are proven to work. I wish you
the best in your health and fitness goals.