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How to lose weight and keep it off

Updated: Jan 17, 2021

"I want to lose weight".

How many times have you said that?

How many times have I been told that!

How many people spend their whole life searching for that holy grail of diets?

Think about it...

Spending your whole life hopping from one diet to the next...

Hoping that this time you've found the magic pill for weight loss.

Weight Control

Weight control means being in control of your weight.

This is your ultimate goal.

Weight loss, weight gain, and weight maintenance are the three things you can do once you reach this goal.

But, it's the general ability to control your weight that allows you to make these things happen.


Calories are everything.

Read it again if you have to.

Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition.

Weight control is all about calories.

This is not a gimmick or a diet fad either.

This is the proven science of the human body.

A calorie (or kilocalories, the official title) is simply a unit of measurement given to the amount of energy your body generates from what you eat and drink.

Everything you eat and drink contains calories.

From biscuits, sweets, chips and fizzy drinks, to whole wheat bread, grilled chicken, broccoli, orange juice AND alcohol... they all contain calories.

Because these are the calories you are taking in, they are calories in.

Now, in the human body, all of your daily functions are powered by this energy

From intense exercise like running and weight training to everyday tasks like standing and tying your shoes... they all burn calories.

Did you know that your body uses a ton of calories every single day even when you aren't doing anything?

Keeping your body alive and functioning properly burns lots of calories.

Because these are the calories your body is burning and using up, they are calories out.

Weight control is all about calories in and calories out.

How To Reach Your Specific Weight Goal

How calories help you to manage your weight

If you consume more calories than you burn, you gain weight. Your body turns the excess energy into adipose tissue (body fat), which will be converted into energy at a later date.

If you burn more calories than you consume, you lose weight. Your body uses your reserves as energy and you burn fat. This is called a calorie deficit.

And, if you both burn and consume the same number of calories, your weight stays the same.

Through Calorie Counting

It should be pretty obvious to you by now that all you need to do is count your calories in and count your calories out.

And, adjust them to make your weight do what you want it to do.

Another Thing About Adjusting Your Calories

For general health purposes, you never want to make large or fast changes to your calorie intake.

Instead, you want to be very slow and very gradual.

It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week.