Lawrence The Health Fitness Guy

Simple Ways to Fat Loss

Ways to lose weight

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Ways to lose weight

Our diet and a sedentary lifestyle are the main problems leading us down the road to obesity. Losing weight, for most people, is not rocket science. If you have a medical condition, like hormonal issues, it will be more difficult. For most of us, it’s a fairly simple process.

One of the main ways to lose weight is to keep track of your daily calorie intake. If you’re not doing that, fat loss will become a hit and miss affair. Here are the tips I used to lose 20 pounds and reduce my waist by 2 1/2 inches in 6 weeks

Use a calorie counting app

This is the app, I used to keep track of my calorie intake: myfitnesspal. It has a database of most types of food in it. Calculate your current maintenance

Calculate your current daily intake of calories. This will be your maintenance level. It will be a baseline for you to reduce your calorie intake.

Use an online body fat calculator

Online body fat calculators are not the most accurate measurements of your body fat. They’re other more accurate ways, like skinfold calipers and hydrostatic weighing. Online calculators do have their uses. If you’re using them, use them consistently. They will give you an idea of where you are on the road to a slimmer body.

This is the one I use:

Reduce by 500 calories per day

Reduce maintenance by 500 calories per day to lose weight. This is a safe amount to reduce your calorie intake by. Choose a more aggressive approach by reducing by, up to 800 calories. 500 is a good amount to start.

Reduce or eliminate sugar

If you love soft drinks and other commercial fruit juices, I can guarantee that you’ll lose a couple pounds in the first few weeks, just by eliminating them from your diet.

Eating excess sugar, in the form of fructose is one of the reasons you’re getting fat. Fructose is one of the main causes of obesity in modern society.

Fructose is found in many modern processed foods, including sugary drinks. Cutting back or eliminating these products, will go a long way into helping you lose fat


Exercising has many benefits in helping you to lose weight. Adding a couple hours a week of some form of exercise will help you burn that layer of fat over your waist. It doesn’t have to be intense. Even a brisk half hour walk, several times a week, will make a huge difference.

Keep track of your weight loss

Keep track of your progress by using a scale or a measuring tape to help keep track of your progress. You can measure every couple of days, or on a weekly basis.

Use the aforementioned body fat calculator to help you, as well.

Be consistent

Being consistent will go a long way to helping you losing weight. Your calorie intake over a week should average your daily target.

The same thing goes for exercise. Use an exercise, you prefer. You don’t have to go to a gym, just do an exercise that you can maintain.

See, losing weight is not that hard. Give the above tips a try and you’re sure to start seeing results in a couple weeks.

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