how to lose weight

how to lose weight
how to  lose weight
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                                               Phase 1: How To Lose Weight 
     Welcome  to Phase 1 of The Lose Weight Diet. For anyone just starting here, let me  quickly mention that this weight loss diet plan is 
completely free. Yes,  really. There will be nothing to pay for or sign up for at any time. It's all  free. I swear. Now, on to Phase 1. 

     The  purpose of Phase 1 is going to make a ton of sense. You see, in order to  successfully reach your weight loss goals, you're going to 
first need to  understand how to  lose weight. (I told you it would make sense.) That's what Phase 1 is. A  complete, yet easy to 
understand explanation of exactly what is required for  weight loss to take place. How it happens, why it happens, and most important  of 
all... what you need to do in order to make it happen. You can not skip  ahead. You will need to know this in order to create your weight 
loss diet plan in Phase 2.So, to sum up, by the end of this page you're going to know how to lose weight.Sound good?Great.Let's get to it.. 

     You  know when you eat food and drink drinks? Well, every one of those foods and  every one of those drinks contain calories.  
Say it with me... calories. The reason I'm mentioning calories to you as though  you are 5 years old is because the answer to the almighty 
"how to lose  weight" question all revolves around calories. Not only does everything  you eat and drink contain calories, but everything 
you do burns calories. Literally every step you take and every move you make burns calories.  In fact, your body actually burns hundreds 
and even thousands of calories each  day on its own just functioning. You could sit still all day and your body  would still burn calories. 

     So  now you may be wondering, if everything you eat contains calories, and  everything you do burns calories, shouldn't they just 
cancel each other out?  Yes, they should... and they do. If you consume the exact same number of  calories that your body burns each 
day, your weight would stay exactly the  same. If your body naturally burns 3000 calories a day, and you happen to eat  3000 calories a 
day, your weight would not change. In this example, 3000  calories is what's known as a calorie  maintenance level. It's the number 
of calories required for the  body to maintain it's current weight. I  should probably have you repeat "calorie maintenance level" with me,  
because if there's one thing more important than calories when it comes to  losing weight... it's your calorie maintenance level. 

    Calorie Maintenance Level (And the  "big secret")
     Your  calorie maintenance level is pretty useful to know. Think of it like it's your  body's weight loss password, and knowing it will 
get you into your own private  weight loss system. Once you're in, you'll be able to control your weight with  ease. In fact, for anyone 
wondering how to lose weight, this is the number at the  heart of that answer. The best way I can explain why is by telling you the big  
secret... Like  I said, every person's body needs a certain number of calories each day in  order for them to maintain their current weight. 

This is your maintenance  level. If your diet plan is made up of the SAME number of calories as this  maintenance level, your weight will 
stay the same. However, if your diet is  made up of MORE calories than your maintenance level, you will GAIN weight.  But... get this... 
if your diet is made up of LESS calories than your  maintenance level... YOU WILL LOSE WEIGHT! 

    Calorie Deficit (Giving your body less  calories than it needs)

    You  just learned the one simple fact that The Lose Weight Diet is based on. Pretty  cool huh? I told you, weight loss is all about 
calories. More specifically,  it's about creating a calorie deficit. You need to end up burning more calories  than you consume. If your 
daily calorie maintenance level is 3000 calories, you  will lose weight if you started eating 2500 calories a day. You would gain  weight if 
you ate 3500 calories a day. I realize I was only supposed to explain  how to lose weight, but you've also just learned how to gain weight.
Did  you ever wonder how you gained weight? Now you know. You ate more than your  maintenance level. To lose weight, you just need 
to reverse that. Simple, isn't  it? You may have noticed that in the example above I subtracted 500 calories  from the maintenance level. 
Subtracting 500 calories from your maintenance  level is the magic weight loss number here. The reason for that is because  there are 
about 3500 calories in 1 pound of fat. So, if you ate 500 less  calories each day for 7 days, it would equal the 3500 less calories required 
to  lose 1 pound. (500 x 7 = 3500) Coincidentally,  there are 7 days in a week. 

So, by eating 500 calories below your daily  maintenance level, you would lose about 1 pound per week. Now would be a good  time to 
mention that the healthy, safe, good, smart, and all around right  amount of weight to lose for most people is 1 or 2 pounds a week. That 
is the  widely agreed upon correct weight loss speed. I am bringing this up now because  some people may be thinking, "If my 
maintenance level was 3000 calories,  why shouldn't I just go straight to eating 1000 calories a day instead of only  2500?" Here's why... 

Reducing  your calorie intake by so much so fast is wrong, unsafe, unhealthy, bad,  unsafe, bad, wrong, unhealthy, stupid, unsafe, 
wrong, unhealthy, stupid, bad  and wrong. Got that? You'd end up losing muscle instead of fat. Your body would  go into a state where 
it actually KEEPS fat. Blah blah blah, blah blah. It  would just be the complete opposite of the right thing to do. Remove this idea  from 
your mind. 

    What about working out?
     Here's  another thing you may have been thinking. "I know how to lose weight...  burn more calories than I consume. I got that. 
I know I can do this by eating  about 500 calories less than my maintenance level. But, instead of eating below  my maintenance level, 
couldn't I just workout more and therefore burn more  calories?" The answer is yes. If your maintenance level is 3000 calories a  day, 
and you are eating the full 3000 calories a day, you could lose weight by  working out and burning those 500 calories each day. You'd still 
end up in the  same calorie deficit this way just as you would by eating less. 

Weight  loss is all about being in that calorie deficit. While you can technically  accomplish this either way (through diet or workout), for 
best results and for  best all around health, the trick is to do it using a combination of both. A  proper diet plan combined with a proper 
workout is the ideal weight loss  scenario. But, I'll talk more about that later. First I need to cover one final  Phase 1 question some of you 
may have "While  explaining how to lose weight, you have only really mentioned calories. What  about protein, carbs and fat? Don't they 
matter?" The answer is yes. 

    Protein, Carbs, and Fat
     While  your total calorie intake is the most important aspect of weight loss, where  those calories come from is a close second. As far 
as calorie choices go,  there's really only three; protein, carbs and fat. Despite what the many fad  diets and commercial diet plans have 
scared you into thinking, your weight loss  diet NEEDS to contain a good amount of all three. (Exactly how much of each is  coming 
up next.) 

So,  while you would very likely lose weight just by being below your maintenance  level, how much and what types of protein, carbs and 
fat you eat will indeed  play an important role. Don't worry, that will all be explained next. 
     The end of Phase 1 of the lose weight diet

     You  have reached the end of Phase 1. Right now you should fully understand how to  lose weight. Feels good, doesn't it? I told you 
this was simple. What you need  to do next is use what you just learned to create your own weight loss diet  plan. That's what Phase 2 is. 
In Phase 2 you will learn exactly how to figure  out what your calorie maintenance level is and exactly how many calories you  should eat 
each day. You will also learn how much protein, carbs and fat you  should be eating along with examples of which foods to get these
 nutrients  from. You ready? Let's go... 
     Continue with Phase 2: Create your weight loss plan >>>

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