THE MAGIC BULLET FOR WEIGHT LOSS

The TV and Internet bombard us with miracle weight-loss tricks—promises of quick weight loss, and a slender and firm body, but with minimal changes to our lifestyle, etc.

 It may be:

• A pill to make you drop lots of weight without making a single change to your lifestyle;
• A daily three-minute abs program for a rock-solid six-pack in 10 days;
• An extreme diet that eliminates all sugars, including fruit, and promises to do wonders for your waistline;
• A protein shake to replace your delicious meal and melt away fat;
• An electric muscle stimulator for defined abs;
• A plastic body wrap to melt away belly fat;
• Or other...

One thing is guaranteed: the results of these dubious approaches are short-lived. You will definitely see results—quickly perhaps—but they will disappear as soon as you get back into the rhythm of your regular life.

THE ONLY METHOD THAT REALLY WORKS IS A LONG-TERM LIFESTYLE CHANGE

The results will be slower, for sure, but the true miracle is that they will be lasting. Isn't that what you really want?
 
WEIGHT LOSS IS A MATTER OF SIMPLE MATH: 
➡More physical activity + fewer calories consumed = weight loss.
The key is to take it slowly. Changes that are too drastic or too intense are not sustainable.
 
LET'S LOOK AT SOME CONCRETE EXAMPLES:
A person who begins a training program hoping to burn as many calories as possible per week decides to go to the gym six days out of seven. Despite being motivated for the first two or three weeks, they may gradually reduce their number of workouts per week. Feeling disappointed in themselves, they may eventually stop working out altogether. You could do the same exercise with food: a person decides to follow a diet that requires them to cut 500 calories per day. Despite being motivated for a few weeks, they may eventually add on snacks or an additional meal. Then, they may tell themselves that it's fine to eat normally on weekends, which will eventually lead them back to their former diet.

Here is an example of a progressive approach to help maintain good habits and achieve long-term results:

WEEK 1
- Do one 30- to 45-minute session of physical activity per week.
- Make one change to your diet (ex: add a portion of protein at breakfast).

WEEK 2
- Do one 30- to 45-minute session of physical activity per week.
- Make a second change to your diet (ex: start a food journal to know how many calories you consume).

WEEK 3
- Do two 30- to 45-minute sessions of physical activity per week.
- Take a 15-minute walk at lunchtime.
- Make a third change to your diet (ex: control portion sizes).

WEEK4
- Do two 30- to 45-minute sessions of physical activity per week.
- Take a 15-minute walk at lunchtime.
- Take a 30-minute walk as a family.
- Make a fourth change to your diet (ex: add a well-balanced snack to reduce hunger at mealtimes).

Keep in mind that new habits take at least 21 days to establish, sometimes longer. The steps must therefore be realistic and motivating for you to want to maintain them over time. Eventually, they will simply become part of your new way of life. Find out in the article Lose Weight - Sure, but at What Cost? how it is possible to subscribe to the gym at a very low price.

To help find ideas for physical activities, see the article 5 activities to lose weight at the gym, and for plenty of other weight-loss guidelines, see the article 7 weight-loss tips

Take it slow. Fat's how it's done! :)