Updated: Jul 25
I am going to reveal to the easiest way to reduce weight...
I have heard many people say that when they were young their bodies were perfect and they did not need to exercise. A similar story I hear is that when people stop exercising within two years they are at least 20 pounds heavier.
There are many factors involved with weight gain, but we are going to focus on the obvious one. Probably you know that 3,500 calories is equal to 1 pound. So let’s say that you eat 500 calories extra a day or spend 500 calories less a day. If we add that up over a week it becomes 3,500 calories, which turns into 1 pound. There are 52 weeks in a year, and this is how you gain 52 pounds a year.
Have you heard about the compound effect...?
You probably know it. If you make a penny a day and each day your savings double, in 24 days you will have more than $1.5 million. This is how the compound effect works. This is how people gain and lose weight, by compounding their habits. Each Coke that you drink daily, each pizza that you eat per week, each candy that you enjoy, each processed food that you eat, each alcoholic beverage that you drink, each workout that you miss, each walk that you avoid, and each failed attempt to exercise adds up, and you end up with a compounding effect of fat by the end of the year.
You can do the same thing to lose 52 pounds in a year that you did to gain it. All you have to do is increase your activity by 500 calories. However, be careful, because when you exercise you end up hungrier. You tend to eat more, and adding the calories you burned or eating the wrong calories won’t help. Also burning calories alone may not be all you need to do. Many times medication and processed foods will not allow you to lose weight because your body simply does not work properly. But, if you make the right changes, you will lose weight.
You can also cut your calories by 500 and make it 1 pound a week...
But once again, be careful, because 500 calories of beer is not the same as 500 calories of broccoli. Broccoli gives you many nutrients you need to metabolize calories, while you get empty calories from alcohol. In addition, alcohol won’t fill you up, and you will still need to eat, while with broccoli you won’t be able to even eat 100 calories worth when you are already full with all the nutrients you need to stay healthy.
So yes, it is about compounding your habits to decrease your caloric intake and increase your caloric use. Nevertheless, you need to be smart when you do it. Cut the right calories. If you stop drinking soda, eating processed foods, eating out and eating fast foods, for example, for sure you already are cutting 500 calories a day without the tedious action of counting calories. But remember that it’s not the one penny that adds up to make more than $1 million. It is the compound effect that makes $1 million. The same goes with your habits. It is not the one soda or one beer that you stop drinking, but all the habits that you are changing.
You don’t have to make all the changes at once...
and you don’t have to go crazy about your weight loss. You can start making small changes each month. However, each small change you make will compound, and you will see results in the long run. For example, if you decided to go for a walk every day this month and stop drinking soda, there you have your 500 calories a day. Make sure you keep this habit for life, and next month you can start thinking about your next move. This is the easiest way to reduce weight.
Next month maybe you can stop eating all processed food or eat bigger potions of veggies, and you can start running for 10 minutes in your 30-minute walk. And next month you add more changes, such as no longer eating fast foods and beginning resistance training. You do the same the month after. If you keep all the changes you have begun, not only will you see weight loss results in the beginning, but the changes will compound so that your weight loss will be impressive and you will achieve your desired weight loss quickly. You can see why Albert Einstein thought compound interest is the eighth wonder of the world.
Custom Body Fitness is located in Glenwood Springs CO and Carbondale CO