12 Easy Steps to Lose Some Weight (Part 1)

Here's a post that you have to read carefully, because it will answer the questions that people ask relentlessly: what do I have to do to lose weight? What kind of sport do I have to do? What kind of diet that I should do? I've done my diet, but why do I get ulcers instead of losing some weight?

That was just some of the questions that I get from the people around me, or in some social medias where people complain about their weight or imperfect body parts. So here I'm going to give you the steps on what you have to do to lose some weight.

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1. Take notes on your body's initial status. Measure your waist, thighs, arms, and chest. Weigh your weight, and find out the fat percentage in your body. This sounds silly, but it's actually important to keep track of your progress, and to evaluate the mistakes.

2. Make a realistic goal in your first month, such as losing 2 to 3 kg. Don't expect to lose 10 to 15 kg in your first month of dieting. The more realistic your goal is, the more motivated you are when you achieve and reaching the next goals.

3. Start working out. Whatever the sport is, it's better than just sleeping at home. For those who really want to lose weight, start investing your time to achieve your goal. When you want to lose weigh, don't EVER say that you don't have the time to workout. It's like saying you want to buy a car, but you don't want to work to get it. You have to fight for it! How you manage your time is up to you, because different people have different priorities in their life.

What is the sport to lose some weight? Any sport will do! But if you really want to lose some weight, it's best to lift weights, and end your workout with cardio in a treadmill. I will post some more about this later. Whatever sport you want to do, DO IT SERIOUSLY. Don't just join a gym to sit around, playing with your phone, and lift some weight occasionally. Work your body out, and mean it!

4. Review your menu. This is the most important part. How many times do you eat in a day? Many people think it's best to eat less when they should've consume less calories. For example, when you usually eat 2500 calories a day, lessen it into 2000 calories. It's better than lessening it into 1000 calories. Calorie deficiency will make your body turn into "survival mode", and won't burn your fat.

How many calories you have to consume can be calculated using the BMR calculator. Our body lower its metabolism when we're trying to eat less than a day (i.e. from 3 times a day into twice a day). We'll get hungry at first, but after 1 or 2 weeks, we'll get used to it, and won't get hungry even if we only eat twice a day. Hunger disappearance is a sign that our body burns less calories. The longer we're getting used to it, our body will adapt, and it will be harder to lose some weight.

5. Eat 5 or 6 times a day. Normally people eat 3 times a day, when in fact, our body was designed to eat more than that. When we have breakfast at 7 AM and eat lunch at 1 PM, we'll get hungry at 10 AM. When you have lunch at 1 PM and eat dinner at 7 PM, at about 4 PM we'll get hungry. This "hunger" usually be filled with junk foods (high-calorie foods, but not very filling because they contain minimum nutrition, thus making us fat).

Fill these in-between meals with high-nutrition snacks, such as apples and skimmed milk, or almonds and apples. In total, you'd eat 6 times, with 3 meals and 3 snacks. This is a sure way to stabilize your metabolism and will surely burn your fat faster. When you want to lower your calorie consumption from 2500 into 2000, divide the 2000 calories into 6 meals. Once again, to lose some weight, you lessen the calories, not the eating frequency. You can see the meal plan here, for an example of eating 6 times a day.