Ways to Lose Weight

Photo by Puuiki Beach

So you want to lose weight, look awesome in and out of your clothes and be one fit BITCH?
There are plenty of ways to reach that goal, but not all of them are safe or healthy. To reach and support a healthy body weight in a safe and effective way, the most important factor is managing what and how much you eat. Exercise is secondary to creating a healthy body weight. You can shake your tush, sweat like a whore in church for an hour and then stuff your face with candy bars and soda, but it won’t do you any good. So while exercise is important for a number of reasons, it shouldn’t be your only weight-management tool.

The following are a couple of healthy, safe methods for losing weight. (Hey, no one said it’d be fun. Just do it already!)

Calories in, calories out — (Don’t like this method? Scroll down the page, baby.)

We all have different caloric needs. So first, calculate how many calories you need to eat a day to maintain your weight with this nifty BMI calculator.

Next, subtract 500 calories from that number. Doing so will allow you to lose one pound per week. To lose two pounds a week, subtract 1,000 calories.

Warning: Losing more than two pounds a week is considered unhealthy, as it requires an extreme deficit in calories that can adversely affect the body and lead to yo-yo dieting. Never eat less than 1,200 calories per day.

So, aside from eating smaller portions and fewer high-caloric foods, the best way to reach a 500 to 1,000 calorie burn is to include exercise into your daily routine. The less time you want to spend working out, the harder you’ll have to work. I mean sweat, baby -– lots of it.

The best calorie-torching exercise is circuit training. Seriously, it burns even more than running. You’re probably wondering just how many calories you can expect to shed during a circuit session, but that depends on intensity, duration, method and weight of an individual, so it is hard to precisely calculate. But to find an estimate, see this exercise-to-calorie conversion tool.

Portioning — (Another weight loss method)

There are people in the health and fitness industry who shun the idea of counting calories. They say people don’t have the time to measure the calories in everything they eat, and I agree. It’s not sustainable. While I don’t discount the effectiveness of counting calories, in the short-term at least, I believe learning to eat intuitively is the best way to lose weight and keep it off.

Eating intuitively means eating when you are hungry and stopping when you are satisfied, not full. It also means that you must be mindful about what and how much you eat.

Portion meals in such a way that vegetables are the centerpiece of your diet. Eat as many of them as you want (with some exceptions. Read on.). Meat servings should be palm sized. For weight loss I recommend forgoing bread, rice, cereal and other processed and flour-based carbohydrates. Potatoes, sweet potatoes and corn should be eaten sparingly.

To learn more about how to eat for weight loss, check out my post on how to get “abs-olutely fab abs.”

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