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7. How To (Really) Lose Weight

Your go-to guide for losing weight and getting fit the healthy way.

Losing weight is not rocket science. It is a classic case of ‘everyone knows what to do, but no one is willing to do it’.

We all can do workouts, long-walks, chalk out a tough diet plan, get the best gyms and dieticians. But that is the catch. You may have to work out of the limits.

TO UNDERSTAND WHAT IT TAKES TO LOSE WEIGHT, WE NEED TO UNDERSTAND A SIMPLE EQUATION:

Input = Output. Net gain = 0, Net loss = 0 (to maintain steady weight)

Input > Output Net gain > Net loss (a state of weight gain)

Input < Output Net gain < Net loss (a state required for weight loss).

This is the reason why most of us start on weight loss regimens, do it for 2 – 4 weeks or more, but give up because we do not find a result which is proportional to our efforts.

To start with, you are in a net gain state. That is you are 10-15 kilograms more than required. To pull it back, you have to go into over drive, increase the output for the same input to create a state of balance. Once you have reached the desired weight, then you can maintain it easily by making equal what you eat (input) to the amount of energy you expend in a day (output).

BUT WHAT DO WE REQUIRE TO IMPLEMENT IT?

CONSCIOUSNESS

• Consciousness that losing weight is a tough job, because you are in a state of surplus and even to balance it out, you need to go into deficit.
• Losing weight is not impossible.
• By losing weight, you are not doing a favour to anyone, but yourself.
• It is only you who will reap the benefits of your fitness.
• Yes. It is worth the extra mile.

DETERMINATION

• I want to lose weight. I do not care if it takes 1 month, 3 months, 6 months or 1 year.
• I am 80 kg today. I should go down to 70 kg.
• Miracles do not happen overnight.
• You may lose only 1 kg in the first month, and another 0.5 kg in the next. You are losing nonetheless.
• Losing weight is a long-term plan. Sudden loss of weight is not good and may put your health in danger.

PERSISTENCE

• Persist even if you do not find results straight away.
• Losing 10 kg in 12 months is not bad. It is better than losing 5 kg in one month and putting 2 in another and losing another 1.5 in the next, which is taking you nowhere.
• Even if it takes 1 year, I am willing to put in the hard work.
• You can slowly make changes to your routine, daily work plan and you do not need to do anything drastic, like stopping to eat non-veg, fast food, icecreams, and just eating raw vegetables.
• You are not going to sustain this for long, and once you stop this, you will start gaining weight again (go into surplus).
• Losing 1 kg in 1 month may look lazy and you are where. But if you have 12 kg in a year, that is success. You are back to slimness and fitness.
• Prepare a schedule that has slightly higher output than input and make sure you are losing 1 kg weight every month. Check every 15 days if you are on target.

Set yourself simple and achievable targets. A little progress everyday yields great results.