The weight loss bible is a detailed and informative guide that will help you lose weight by shedding fat.

I took a long hard look at my reflection in the mirror, I was unhappy. My day had been going great until my unfortunate run to pick up a few things from the supermarket during my lunch break.

If I knew I would run into Amanda and one “compliment” from her would bring me such sadness and discontent I’d have made this supermarket run tomorrow, heck, I’d have moved it to next week.

Spending all that money to buy a skinny mirror was clearly of no help since people couldn’t see me through the mirror, I had convinced myself that the only thing that mattered was how I saw myself literally and not what others said or thought.

I’m sure she felt saying “Vivian it’s so good to see you, you fill up these two-piece nicely, I have one just like this but mine always looks weird on me. Your new weight is definitely an advantage, you look so rich, it just suits you” was a compliment.

Well, it wasn’t.

I don’t want to look “rich” because I put on weight can’t I look rich and still be my goal weight which is several pounds lower than where I’m at right now?

I definitely need to do something about my weight, I’m tired of looking older than I am and feeling like a log of wood all year round.

But where do I even begin??

You begin right here Vivian, you’re at the right place!  Most of us can relate to Vivian’s struggle, you want to lose weight, you have an idea of what your desired weight is but you don’t know what to do, where to start or how to achieve and maintain your results.

Well, search no more! I had the same struggles, losing weight felt like a far-fetched dream but I’ve since discovered that losing weight is a journey, my weight goal is my destination and there are different routes to get there.

Some routes are smooth, some a Lil bumpy but they all lead to the same place and they have different ETA’s (Estimated Time of Arrival).

This is the Weight loss Bible, it will give you the ultimate guide to help you lose weight. Take your time and read, understand what you need, to lose weight and choose the best course of action.

What is Weight Loss?

Weight loss is a decrease in body weight resulting from either voluntary diet and exercise or involuntary (illness) most weight loss occurs due to the loss of body fat.

Over the years people have experimented on various methods of losing weight leading to the discovery of healthier, sustainable and more efficient methods of losing weight and maintaining your goal weight. You can achieve your goal weight using any of these methods best suited for you.

You should also know the factors that influence weight loss and the pillars of weight loss.

METHODS OF LOSING WEIGHT

DIETS

In nutrition, diet implies the use of a specific intake of food for health or weight-management purposes. This is one of the fastest ways to lose weight.

Millions of people have recorded significant weight loss in a short period of time by taking up different kinds of diets.

There are different kinds of diets which include:

  • Low carb diets
  • Ketogenic diet
  • Paleo diet
  • Pegan diet
  • Vegan diet
  • Gluten-free diet
  • Mediterranean diet
  • Vegetarian diet

Most of these diets encourage weight loss and will help you shed some pounds.

BENEFITS OF DIETING

  • Healthy dieting makes for a healthy and happier lifestyle.
  • Dieting will help you shred body fat and achieve desired body weight goals.
  • It can protect the body and prevent certain diseases like obesity, diabetes, cardiovascular diseases etc.
  • Dieting will help you maintain a healthy and adequate body weight.
  • A good diet helps improve your mood, your body gets what it needs which keeps you happy.
  • A good diet improves memory, this benefit is definitely a double whammy!
  • Helps you manage already existing health conditions like diabetes, blood pressure and high cholesterol.
  • Gives you strong bones and teeth.
  • Also helps you sleep better and increases productivity.

DISADVANTAGES OF DIETING

  • Diets should be well balanced and properly done to avoid causing health complications, bad dieting can lead to starvation which does the opposite of burning fat because the body switches to survival mode and begins to store body fat making it more difficult to lose weight.
  • It can be tedious to maintain because you might need to eat certain classes of food that will be specially prepared.
  • Dieting can be time-consuming, especially if you are making your own meals.
  • It requires discipline and self-control which you might lack leading you to fall off your diet wagon, time and time again.
  • You might need a specially formulated meal plan to keep you structured.
  • You will need to learn healthy recipes for your diet compliant meals.

Buy our 14 days meal plan and healthy recipes e-book.

INTERMITTENT FASTING

Intermittent fasting is an eating plan or strategy that switches between eating meals and fasting on a regular schedule, it is a powerful tool that can help you manage and lose weight. Diets are often focused on what you eat but intermittent fasting focuses on when you eat.

When you fast intermittently you only eat during a specific time, fast for a certain number of hours and this causes your body to exhaust its sugar stores and start burning fat (metabolic switching).

TYPES OF INTERMITTENT FASTING

  • 16/8 method
  • 5:2 method
  • Alternate day fasting
  • Weekly 24 hours fast

Longer periods of fast do not necessarily provide better results. They can even be unhealthy, you can use our intermittent fasting guide to choose the best plan for you. (CTA)

BENEFITS OF INTERMITTENT FASTING (IF)

Scientific evidence clearly indicates that there are health benefits of intermittent fasting as well which include:

  1. Reduction in tissue damage during and after surgery.
  2. Increase in physical performance as men and women can lose large body fat but still maintain muscle mass. It also increases endurance levels.
  3. Improved blood pressure and general heart health.
  4. Memory boost.
  5. Reduced chances of obesity, diabetes and other health issues.

DISADVANTAGES OF INTERMITTENT FASTING (IF)

  1. IF schedules your eating time, which takes away your flexibility and ability to eat when you feel like it.
  2. Intermittent fasting can be difficult for beginners whose body systems haven’t adapted to fasting.
  3. It can cause fatigue and headaches in the beginning.

EXERCISING

Exercise is a physical activity that is planned, structured and repetitive for conditioning any part of the body used to improve health and maintain fitness. Generally, you work up a sweat, breath heavy and increase your heart rate during exercise.

TYPES OF EXERCISES

  • Cardio
  • Resistance training
  • Yoga

BENEFITS OF EXERCISING

There are numerous benefits of exercising the body often, not only will you enjoy a better quality of life in the present, it will serve you most as you age.

Some notable benefits of exercising includes:

  • Exercise boosts energy
  • Improved memory and brain function
  • Lower blood pressure and improved heart health
  • Exercise can be fun and a great way to spend your time
  • Improved quality of sleep
  • Reduced risk of health conditions and diseases
  • Increase life span
  • Protection against numerous chronic diseases
  • weight management tool
  • Improved mood
  • Makes you feel youthful and vibrant
  • Maintained muscle strength and balance.
  • Reduced feelings of anxiety and depression
  • Improved joint stiffness and ease of movement
  • Improved flexibility

DISADVANTAGES OF EXERCISING

Exercise has saved individuals from a sedentary lifestyle, rescued men and women from being ravaged by cardiovascular disease, and in addition, allowed athletes to train their body to perform above and beyond normal capacity.

But exercise also has disadvantages that affect thousands of people each day, and those disadvantages are usually a result of abuse.

When you do not properly execute exercises or you do them excessively without listening to your body, oftentimes your body fights back and you pay the consequences.

  • Exercise can be stressful.
  • Exercise can cause leg injuries and joint aches if improperly done.
  • Exercising is addictive.
  • Excessive exercising can dry out the skin and cause you to age faster.
  • Exercise can cause heart issues.

PORTION CONTROL

This means choosing a healthy amount of a certain food. Portion control helps you get the benefits of the nutrients in the food without overeating.

Research has shown that people consistently eat more food when offered larger portions. So portion control is important when you’re trying to lose weight and keep it off.

HOW TO PRACTICE GOOD PORTION CONTROL

  • Know the size of your bowls, cups, and plates. Measure how much the bowls, glasses, cups, and plates you usually use hold.
  • Section your plate to reflect what you should be eating in its designed potions.
  • Eat smart when dining out, you can do this by asking for smaller portions of your desired meal or take the rest home in a to-go pack.
  • Do not serve yourself on the table from a serving bowl, this will tempt you to refill your plate after each serving especially when you enjoyed the food.
  • Use smaller plates to serve and eat your food. This is the oldest trick in the book. A normal portion of food looks small on a large plate, making you feel under-served and causing you to add more.
  • Don’t eat straight from the container when you order in, food deliveries come in jumbo packs sometimes.
  • Start all meals with a glass of water, this will make you half full, leaving only a tiny room for the food you’re about to eat, thereby naturally reducing your food intake.
  • Eat slowly, this will make you feel fuller on little meals.
  • Do a “plate check.” Look at your plate and ask the following:
  • Is half of the plate fruits and vegetables?
  • Are the grains whole grains?
  • What kind of meat did I choose? Is it lean and cooked in a healthy way, or is it fatty and fried?
  • Are my dairy foods low-fat or fat-free choices?

BENEFITS OF PORTION CONTROL

Portion control is important because it helps you:

  • Digest food easier
  • Reach or maintain a healthy weight
  • Stay energized throughout the day
  • Control blood sugar levels

DISADVANTAGES 

  • It restricts how much food you can eat.
  • It can leave you hungry and dissatisfied after a meal.

WEIGHT LOSS AS A PATH TO IMPROVED HEALTH — Tips to help you stick to a program/plan

Here are the things you should do before you start a weight loss program:

  • Get accurate measurements of yourself.
  • Set safe, specific and practical goals.
  • Commit to the weight-loss plan.
  • Get an accountability partner that will hold you to your goals and encourage you to do the work.
  • Be prepared for setbacks, but don’t give up.
  • Set up a reward system: Reward yourself with something healthy when you hit a goal. For example, you could get a gift, massage or buy a new outfit when you hit a goal, this gives you something to look forward to.

IMPORTANT WEIGHT LOSS FACTS YOU SHOULD KNOW

There are 3 important weight loss facts you should know.

  1. Your weight: Before you start a weight loss program you must understand where you’re at to better calculate your journey and record progress. If you don’t know what you weigh or what you want to weigh, how will you know when you achieve it?
  2. Your body mass index (BMI): Your BMI is calculated based on your height and is your weight. Doctors consider BMI to be the best measure of your health risk. In fact, the medical terms “overweight” and obesity are based on the BMI scale. A BMI of between 25 and 30 is considered overweight while a BMI of more than 30 is considered obese. The higher your BMI, the greater your risk of a weight-related illness., this includes type 2 diabetes and heart disease. Your doctor can help get your BMI, or you can use a BMI calculator.  The BMI chart is the same for male and female adults. There is a separate chart for girls and boys under 20 years of age. There is also a separate BMI calculator for Asian patients.
  3. Your waist circumference: Body fat often collects in your stomach region. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool. To begin, place one end of a tape measure on the top of your hipbone. Wrap the other end around your stomach, making sure it’s straight. The tape shouldn’t be too tight or too loose.

Doctors consider greater than 40 inches to be unhealthy for men and greater than 35 inches to be unhealthy for women. A high waist circumference is known as abdominal obesity.

WEIGHT LOSS MANAGEMENT

There are tools you can use throughout your weight loss plan. They help to track your progress and reach your goals. These include:

  • A pedometer to count your steps.
  • A food diary, or journal.
  • Smartphone apps to record diet and exercise.
  • A measuring tape or scale.
  • BMI calculator.

In conclusion, setbacks are bound to happen, however, you should concentrate on the small goals and changes. Thinking about the big picture will get you to the finish line.