Written by: Aaron Whitten

In the past the majority of weight loss customers wanted to drop less than twenty pounds. Consequently the industry is still geared for this crowd and has yet to update its methods. The weight loss client wanting to drop fifty or more pounds in the 1970s or ‘80s was considered extreme; requiring medical supervision. However, fifty has become the new twenty as processed and fast foods continue to encroach into our cultures and daily life becomes even more sedentary. Do the same diets and training apply to a person with some serious weight to lose? Can you really follow the same approach to lose a hundred pounds as you would ten?

The answer is typically NO. Not because you will require much more intensive dieting or special tactics but because of the opposite. Believe it or not, the more you have to lose the easier it is. The first fifty pounds are much easier to drop than the last five. Metabolically the human body is much more willing to give when it knows that it still possesses an excess than when it feels it may be approaching its limit of reserve energy. So you can forget those complicated diets and expensive supplements, you don’t even need a gym or a trainer. Once you understand the big picture you can focus in on your goals and march directly toward them.

  • Fact 1: Fat is stored energy. That energy comes from excess food. Eat less, store less.
  • Fact 2: Movement requires energy. The more you move, the more you need.
  • Fact 3: if you put out more energy than you intake, you will burn fat. Calories in vs calories out.

Put those three facts together and you get this formula: Move More + Eat Less = Fat Loss.

You don’t need a specific meal plan or exercise regimen. You should concentrate on simple things. Here is a list of the most important points to get the scale moving in the other direction:Eat mainly meats, eggs, vegetables and fruits. Try to avoid anything not in its natural state; nothing processed, boxed or canned. Fresh food!

Eat until you are satisfied, not stuffed. Skip dessert and eat more of your entrée. Drink more water. Thirst is often confused with hunger.

Walk at least 15 minutes daily. That’s it, just walk. Take a few laps around the parking lot or your Start with these simple yet critical actions to begin progressing toward your goal. If your weight loss slows or stops just do more of the same; eat a bit cleaner and move a little more. Don’t do anything drastic. It isn’t necessary and is often counterproductive. If anything you do is too difficult to maintain over the long haul then it isn’t worth it.

Step back and see how you got to your heaviest weight in the first place. Chances are it was from gradual overeating and reduced activity. Doesn’t it make sense that reversing those steps will bring you back to where you were? Forget about radical plans and ‘Biggest Loser’ type exercise regimens; those are just hyperbole designed to increase ratings. Do it right to keep it off and ignore the gurus who are usually selling something. It ain’t rocket science, just willpower and knowledge. Now go get it done! neighborhood. If you can’t walk, lift your knees or twist at the waist. Just move.