How To Lose 30 Pounds Effortless In 12 Months
by Mark Lani CAPT, CSN
In a quest for weight loss, 250 calories doesn’t seem like a significant number, could this small amount really help you drop pounds? Yes, it can. The truth is that dropping as little as 250 calories each day can result in almost 30 pounds shed over 12 short months.
Do you know the sure-fire way to GAIN weight? Don’t eat. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead of not eating at all, try eating less!
Do you know how many calories you consume daily? If your answer is YES then congratulations, you are on the right track to maintaining the healthy, fit, body we all strive for. If your answer is NO you’re probably one of the many Americans that are struggling with their weight right now. Sorry but true story!
Why is counting calories so important?
Think of it this way: 1 pound is made up of 3,500 calories, which holds 250 a total of 14 times. When you cut 250 calories off the top of your daily caloric intake, the result will be a pound lost every 2 weeks. In other words, you will drop up to 2 pounds every month! Are you still with me? We live in a world filled with “no sweat” plans to “easily” drop 30 pounds in a month, and I’m talking about losing that much over a twelve month period, but hear me out. I’m here to tell you that is a flat out lie, no product out of a bottle or a syringe can produce permanent results without proper diet and exercise incorporated into your daily regimen, period!
While your emotions may be stirred by a compelling advertisement for quick weight loss, the truth is that gradual weight loss has been proven to not only be healthier; it also is more likely to stay off for the long haul.
Where to start:
Incorporate one of these activities into your daily life, and enjoy healthy long-term weight loss:
- Drink plain coffee with cream instead of a frappuccino
Flavored coffee drinks may be delicious, but did you know that they are bursting with calories? Starbucks Venti Caramel Frappuccino contains 530 calories! Whenever you find yourself in line at the coffee shop, stick with plain coffee or tea instead of sugar-filled “dessert drinks”.
- Pass on a doughnut or pastry
A single doughnut may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? The truth is that doughnuts and pastries are hidden goldmines of fat and calories. For each doughnut you refuse to eat consider the 250 calories falling off of your waistline, and smile to yourself.
- Jog for 30 minutes 2-3 times per week
Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. Once you are halfway down the street you will realize that jogging is actually fun combined that with the fact that you are burning calories, and you have yourself an all around good deal.
- Exchange 20 oz of regular soda for water
By now you know that soda pop is not good for you so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. Yikes, talk about a set up for weight gain. Stick with water and kiss those extra calories goodbye. Soda pop contains 120 empty calories per eight ounce. OUCH!
- Swim laps for 30 minutes
If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy; AKA burned calories.
- Eat an apple instead of a cookie
If you are like most people I know, then you probably get a craving for something sweet after dinner. While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than baked goods.
- Clean house for 60 minutes
Don’t think that all calorie burning has to take place in a gym. Vacuuming, dusting, folding laundry and doing dishes—they all require a little elbow grease, which results in calories burned. The next time your house needs a polish, don’t grit your teeth—this means free calorie burning for you.
And if you really want to kick it up a notch and stoke those flames, hire a personal trainer who can take you from start to finish in less time then you think.
You see, by gradually cutting 250 calories out of your daily intake, you are doing something very powerful and necessary towards the successful achievement of your goals. You are improving your lifestyle. And that is the key to long-term fitness and weight loss success.
Do you need help with meal planning and your specific caloric intake required to accomplish your specific goals? Check out our Las Vegas Meal Plan Programs offered exclusively at PI4L Fitness & Nutrition Coaching!
Yours in Health,