If you want to lose some weight and keep it off, then here is how you do it, seriously.

Say you want to lose a stone (14lbs).

Well, it is not going to be particularly pleasant, so you want it to be over with as fast as possible, and this means you have to make sure you get it right from the off.


-You have to take in less calories than you use.

BUT

-You have to eat something.


This is the problem, how do you know how much energy you are using? You can’t just not eat or you will become seriously ill, your body can’t live healthily on just body fat alone.

You have to find out EXACTLY what you are using. If you don’t get this right then you will more than likely fail.

This is important because, well, let’s have an example:

Say you use 2000 calories a day (just to heat your body and pump blood, etc, and a bit of moving around), this would mean you have to eat less than 2000 calories, of course. But to keep your body healthy you have to eat say a minimum of 1800 calories. This gives you a 200 calories deficit, so you will lose weight, but 200 calories equates to a single slice of bread with nothing on it, so you see it would be so easy to lose that deficit, just one slice of bread, or less than a pint of beer, or 25 peanuts. So you can now see why people fail and give up.

Infact, to lose 1 pound a week you would have to create a deficit of 500 calories a day.

So, that means you can only eat 1500 calories a day. That is not much at all. So what you have to do is measure exactly, with special scales, the food you will eat and total it all up during the day. If you get this wrong you will fail to lose weight, but if you over-do it you will end up in hospital.

So, here’s what you do. You choose food which will keep you feeling full……as soon as you start feeling hungry you will fail.

So, which foods? Well, there are some to eat and there are some to avoid.

The ones to eat are ones with a high (or low, I can’t remember which way round it is, but foods with a GI index number which denotes how long it will last in your body, providing a slow but constant energy release for your body to use. So oatmeal/porridge would be a good one. A bowl of this in the morning, using up 500 of you calories for the day would see you energized and not feeling hungry until lunchtime.

If you had a slice of white bread toast and marmalade and butter, you would use 500 of your allotted calories, but it would energize you quickly, but then all be gone by 10am, and you would need to re-fuel yourself (your diet would fail). So you see, foods that energize you fast actually make you hungry, your body says ‘give me more of that, because I can use some to power the body but also with the excess energy I can make fat.

So learn about the GI Index.

It is wrong to think that doing more exercise will mean you can lose weight. Well, yes exercise does burn calories, it is true, but that just means that you have to eat more. Why, because as we have already said you can only deprive your body of about 500 calories a day or you will become ill. So if you went a run and used a thousand calories, then you would have to eat your 1500 plus 1000, so you don’t really gain anything. Personally I would suggest you walk up a steep hill once or twice a day in order to burn 200 calories. It has to be gradual.

Also, regarding what you eat, because you are not eating much, it means that what you do eat not only needs to burn slowly (so that you don’t get hungry), but it has to contain all the nutrients, oils, fats, roughage, fibre, protein which you have to have to keep healthy.

All-in-all, do this. If you want to lose a stone, then try to achieve a 500 calorie a day deficit, thus losing a pound a week. You will have to weigh out all the foods you will eat and be strict. Very strict, weigh it exactly. Any relaxation of this and you will lose your deficit. Make sure they are foods which will keep you full, and also contain all the goodness you need. Then just eat the same thing everyday, because you know for sure. It is too hard to work it all out for different meals. Just accept that it is going to be a dull and boring 14 weeks!, You don’t want to be at it longer because it is a drag. You need to get through it as soon as you can, which means you make sure you don’t screw up, so just eat the same stuff.

That said, it is actually quite easy if you do it like that, once you accept that and stick to it. As the weight comes off…don’t weigh yourself until you know your trousers are loose….you will feel great and this will be a satisfying reward to boost you on.

When you have lost the weight it will not go on. Why? Because you will have educated yourself about food and you will always be keeping an eye on what you are eating, and also have a knowledge of what are foods to avoid. When you are reading your calorie counter book, just look at nuts and oils and fats. Such very high calorie foods can thus easily be avoided or eaten with moderation. You can eventually, when you are in the right habits, relax very much and it really is no effort at all, it is a normal life, pretty much eating what you want, but always having an eye on things.

One of the best tips is to avoid high energy boost, as they make you more hungry overall.

Good luck.