How to Lose 20% of Your Bodyweight
Over the past 15 years, I’ve lost over 45 lbs of bodyfat, or more than 20% of my bodyweight, going from over 210 lbs to under 165 lbs. The weight loss has been gradual, as I improved my diet and increased my running mileage.
If you are looking to lose weight, here are my recommendations on how to do it:
- Weigh yourself once a day at the same time on a bodyfat scale.
- Keep a log or diary of your diet, exercise, weight, and bodyfat percentage.
- Practice mindful eating. Don’t eat in front of the TV or computer. Don’t eat out of a container, bag, etc.
- Use small plates and bowls. It makes the portions seem larger and you eat less.
- Eat a breakfast that includes protein. Studies have shown that eating a decent sized breakfast with protein reduces feelings of hunger and you eat less for the rest of the day.
- Exercise at least 3 times a week for a total of at least 3 hours.
- Include some weightlifting in your workouts. Muscle burns more calories.
- Set a challenging goal for yourself. Running a 5K, a 10K, a half marathon, or a marathon. Commit to it publicly. Register for it early.
- Put together a detailed training plan to help you achieve your goal.
- Find a training partner (or two) to help keep you motivated.
What diet and exercise tips have worked for you? Tell me in the comments.
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