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70lb Weight Loss Strategy

70lb weight loss strategy

70lb Weight Loss Strategy

To start my 70lb Journey, I first had to identify my main issues:

  1. Diet
  2. Exercise

 

Diet:

I wasn’t eating tons of bad things. I was simply eating too much. My portions were larger than they needed to be mainly due to the amount of time I wait in between my main meals (breakfast, lunch, dinner). The experts say, “if you want to lose weight start by eating smaller portions more often, so you don’t overeat.” I applied that here and discovered it was way easier and healthier to eat an early breakfast, snack in-between breakfast and lunch, a hearty lunch, snack in-between lunch and dinner, and a healthy dinner.

 

I also wanted to be intentional with my water consumption at every meal. Since water can trick us into being full, I decided I would have two glasses of water before every meal and two glasses of water after.

 

THE MATH

1 pound equals 3500 calories, and we all have a certain number of calories we burn every day by living life (walking, breathing, sleeping, etc.). I used a calorie calculator to find out the amount calories I needed daily and did some math to know where I needed to be.

Because 3,500 calories equal about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So, in general, if you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

 

Exercise:

Everyone always says cardio is the best way to burn fat and lose weight, so I knew I would need to incorporate this especially since I sit in front of a computer or meetings for most of my day. I interviewed some people who lost significant amounts of weight, some over 150lbs and oddly enough they all recommended starting out with a relatively low exercise target to prevent frustration and burnout. Some said they didn’t even begin exercising for months into their weight loss journey. I thought this was great advice and I went with it!

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