exercise to lose weight

Here’s the only thing you need to know about losing weight.

EO > EI

Energy Out grater than Energy In

That means you need to use up a lot more energy than you take in.

Note that Energy Out takes the first position. To start losing weight you need to do more physically than you are now. The more you do the better but only if you can sustain the activity.

In addition to increasing mobility and exercise, focus on the other side of the equation. Reducing Energy In is a case of quality and quantity.

Reduce portion size
– no need to eat too much at a meal especially at dinner
– eat less more often ( graze)
– have smaller breakfast lunch and dinner and snack in-between
– if I want something unhealthy buy a small portion size (more expensive but better)
Remove alcohol
Remove carbonated drinks
Increase unprocessed food
– ie fresh fruit and veg, oats, bran etc
Reduce or remove processed food
– eg frozen meals, take away food, canned meals, fillings, flavours
– better and cheaper to create your own meals
– the more processed the less healthy it is
Re-educate cooking techniques and knowledge
– hunt down healthy recipes
– learn spices and flavours

In summary,

more exertion and exercise;
better food and fluids (no alcohol while losing)

Being overweight clearly has its share of health issues. About 300,000 people die each year due to weight or obesity related complications according to reports. People with a BMI or body mass index of 25-29 are, according to many experts, considered overweight. More than 30 on the BMI scale and you are classified as obese. Obesity now affects over 25% of the US population and more and more people are realizing that obesity kills.

People that are overweight struggle with sleep problems, breathing problems, susceptibility to disease and illness and chronic fatigue – not to mention low self-esteem because the of society norms and the media which portrays people who are obese as abnormal and those that are skinny as the ideal.

Obesity is a result of a number of causes.

One of them is eating more than the body is breaking down through the normal metabolic function. This causes excess fat to accumulate in many cases in the tummy area and causes someone to be overweight.
Some people don’t eat copious meals and snacks but they eat the wrong kinds of foods – calorie-rich foods with little nutritional value. The result is a satisfied mouth but a body that can’t cope with all that poor quality food.
Then there are people that are overweight not because they over-eat, but because they have a genetic malfunction which causes their overall body metabolism to slow and food to be digested slowly.
Others get overweight because of a combination of all of the above.
Oh and there is the sedentary life factor. This means a life that is pretty much devoid of exercise and movement. There are some exercises that one can do no matter their starting point to battle weight gain.

Any activity is the best way to start an exercise plan.

If you can run, go for it if you have a medical clearance.
If you can walk, you can start by walking anywhere for as long as you can and keep going for longer each time.
Some people like the gym and that can be great for variety, all weather conditions and for some social interaction.
If you can’t do any of those, start with something you can do. A couple of weights (cans of beans will do it) and start lifting them as often as you can. Sitting up and down if you can.
Use your imagination and just push a tad beyond what’s comfortable for you.

Hey, I’m talking from experience. I have hated exercise. Yet I’m doing more movement each day just to get going. I know from when I was smaller that my body actually enjoys exercise and loves being outdoors and functioning as it was meant to. It’s my mind that doesn’t like it! But I’m pushing myself and every day gets a little easier.

There is no growth (or weight loss) by staying in your comfort zone!

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