sagar boraste - Brand Yourself A Weight Loss Expert

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The eBook provide information related to health, fitness, diet and nutritional and for your personal use and informational and educational purpose only. You should always consult with physician or other health-care professional before beginning any exercise, fitness, diet and nutrition routine, especially if you are pregnant of have pre-existing health condition. If you have any concerns or question about your health, you should always consult with physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this eBook. Nothing contained in this eBook should be considered as medical advice or diagnosis. Your use of the ebook is solely at your own risk

COLOPHON

Book Title: Brand Yourself A Weight Loss Expert

Author’s Name: Sagar Boraste

Copyright © 2020 by Sagar Boraste

All right reserved

Email: sgrrboraste@gmail.com

ISBN: 978-3-9696-9164-9(eBook)

Table of Contents

Main Content

Intro

1. Calories In - Calories Out 1. Calories In - Calories Out Everyone who wants to lose weight has probably tried multiple diets, supplements and/or plans. There are hundreds of weight loss methods available to buy. All of them making wild promises. Here is the hard truth - there are no magical pills, diets or exercise gadgets that will make weight instantly disappear. It comes down to eating right, staying healthy and burning more calories than you take in. That is where the saying “calories in - calories out” comes from. You want to make sure you burn more calories (out) than you consume (in). Clearly, this is a simplistic view and a proper diet consists of taking more than calories into consideration. We will look at that in other chapters, but right now we want to talk about creating a calorie deficit. In order to track this you need some basic information. First off you need to figure out how many calories you burn per day naturally. This comes down to factors such as age and weight. Calculating Number of Calories You Burn Daily For Men: 66 + (12.7 x height in inches) + (6.23 x weight in pounds) - (6.8 x age in years). For women: 655 + (4.7 x height in inches) + (4.35 x weight in pounds) - (4.7 x age in years). This formula will give you the basic calories you burn daily, just by breathing, hearth pumping and etc... These are how many calories you burn if you didn’t move all day (basal metabolic rate). Once you have that number, you need to start tracking the calories you burn and the calories you consume. This can be tricky because it is a lot of information to keep track of. There are websites that can help though: http://caloriecount.about.com / This is one of the more popular calorie counters out there since it is free. It will help you track what you eat, and what you expend. You just have to enter the foods and activity you had for the day. It will even allow you to input your basal metabolic rate. It is ideal if you can keep a daily caloric deficit, but that isn’t always possible. Sometimes we slip and sometimes we indulge. If you can get a weekly caloric deficit that will still have you losing weight. This isn’t about starving yourself, or exercising until you are dead. It is all about being aware what you put in your body, and what you exert. Weight loss can be a struggle, but if you can manage your calories in and calories out - you can overcome.

2. Get Active 2. Get Active The last lesson we told you that one of the biggest factors in your weight loss journey was creating a caloric deficit. The only way you can achieve this is by getting active. For some of us, that can be difficult. We will look for any excuse to avoid it. That is why instant diets and pill solutions are so popular. The idea of losing weight while doing nothing is very appealing. The fact is, if you want to lose weight and more importantly keep it off - you have to get active. This is what people mean when they say weight loss is a lifestyle change. There is no excuse not to get the proper exercise. You have to burn calories and the more active you are, the more you will burn. You don’t need to join a gym. Take up a sport and have some fun. Run or walk around the neighborhood. Find some at home exercises you can do. The internet is full of them; part of this series even includes a 7 exercise booklet that you can easily perform at home, with no added equipment. The Centers for Disease Control and Prevention states that people need. (minimum) 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking, riding a bike on level ground, or pushing a lawn mower) or 75 minutes per week of high-intensity aerobic exercise. (Such as running, jogging, riding a bike up hills or fast on level ground, swimming laps, or playing high-energy sports such as basketball or singles tennis) At least two sessions per week of strength training exercises such as lifting weights, working with resistance bands, engaging in strenuous functional activities like shoveling dirt, or doing exercises that use body weight. (Push-ups, pull-ups, squats, lunges, sit-ups, etc.) If you want to lose weight you have to beat that number, and beat it consistently. It does give you a great number to shoot for though, and shows you what minimums healthy people should aim for. There is nothing else really to be said. If you want to lose weight you have to make physical activity a part of your daily routine.

3. Persist Through Failure 3. Persist Through Failure Yikes. Failure. I don’t even like to think about the word sometimes. Especially when it comes to weight loss. What kills a diet more quickly than a single slip? If you want to commit to losing weight, then you need to be able to persist through failure. Everyone who has accomplished something of note has struggled with failure at one or more points in their ascent. The difference is they persisted through it and learned a lesson. Those are the two keys in dealing with failure. You must persist and learn. If you slip on your diet, or miss a day of exercise, don’t fret about it. Don’t let it derail you. Push it from your mind. Focus on all your positive days, not the one slip up. Picture yourself at your goal weight, not in the act of devouring that donut you shouldn’t have. Treat it as a cheat day and move on. This is how you persist, failing for a day is OK, just don’t let that day stretch into a week and then a month. You have to accept failures as natural and develop a tougher skin to deal with them. The second step is to learn from your mistakes. Quite often learning from your mistakes will be more efficient than learning from your successes. When you fail, treat it as a lesson learned. It is just like in business, when you fail at something, you learn the things that don’t work. This is the same with weight loss. If you have slipped off your new diet every time you drink, then maybe you avoid drinking. If you realize that every Friday you miss out on exercise because of a late work meeting then reschedule your workout. Failure is natural part of life, along with death and taxes. You can’t avoid it, and even if you could you wouldn’t want to. Your life’s lessons are learned through your failures along with your successes. Don’t fear failure, persist through and learn from it.

4. Buddy System 4. Buddy System One of the best things you can do when you are trying to lose weight is to add some accountability to your routine. How do you do that? The buddy system. Having a buddy to try and lose weight with is a great motivator. You will feel more accountable to reach your weight loss goals when you are actually sharing them with someone. They can also be helpful because it is someone that can relate to you about struggling to lose weight. You can share your triumphs in joy, and your setbacks in support. If you are working out regularly a buddy is invaluable. They can change a boring walk or jog into an exercise slash therapy session. A hike in the wilderness is always more fun with a friend along! If you are into weight lifting it is also nice to have a buddy. You guys can challenge each other while at the same time providing encouragement and practical help like spots on heavy lifts. It is sad to say but in this day and age, you can probably find yourself a weight loss buddy in your group of friends. if you can’t, don’t panic you can always do it virtually as well. You could find a friend on Facebook that is losing weight and work with them. Having Facebook chats and sharing progress pictures on Facebook. There are also web forums and sites dedicated to linking weight loss partners up virtually. The bottom line is this - if you want to lose weight working with a friend can provide motivation, support as well as the always important accountability. Find your weight loss buddy now.