A Two-Step Approach To Simple Weight Loss

It really is possible to lose 20 pounds or more. You can do it. There are no theories in this article, as these are techniques I have actually used to drop 22 pounds in two months. Some of what you read may sound simple, or maybe even silly,  but it really can help you to burn those calories at a fast rate.

Step 1. Exercise. But who wants to exercise? If you have been sedentary, or don’t like to exercise, then you may have pinpointed the source of your current state of being overweight. Sorry, but you are going to have to do something to start getting that fat-burning furnace stoked up. You may not like it – at first. But there is an exercise out there that you will enjoy, it just may take some time to find it. Here are a few easy things you can try to start with:

– Lift weights

– Run up and down stairs

– Jumping jacks

– Run in place

– Walk during breaks at work

– Keep moving

Do all but lifting weights at every opportunity. Weight lifting requires equipment that you usually cannot access at any given moment, but building muscle is key to losing weight.

2. Food

Eat healthier. That’s all I should have to say. Deep down you know if you need to eat better, if so, do it. However, it wouldn’t be much of an article if that was all I said, so here is a sample menu to get you started.


Super Smoothie

1/3 c. frozen blueberries

1/3 c. frozen raspberries

3 large frozen strawberries

1/3 c. frozen peaches

1 medium banana

1 T. wheat germ

1 T. ground flax seed

1 T. soy protein powder

1 c. water

Put all ingredients in a blender. Blend until smooth. It may not seem like much, but drink it all and keep hunger at bay for several hours.


1 6oz. container 80 calorie yogurt


Turkey sandwich made of

2 slices smoked turkey breast

2 pieces high-fiber heart healthy bread

2 tsp. mustard (1 tsp. on each slice of bread)

lettuce, tomato, spinach, other veggies for topping


10 baby carrots


3 oz. baked fish

1 c. steamed broccoli

1 c. steamed carrots


Granola bar or bagel

This is a typical day on the diet I used to lose weight. Here are a few other notes that may help as you try this two-step approach.

When you have to stray from your menu plan, choose the best food you can. The best time to compare calories in foods is when you are buying them at the grocery. You will then have better choices at home, where it really counts.

The best part of this plan is that you do not have to give up foods you enjoy. You can eat potato chips, ice cream, and sour cream – as long as you choose the items that have fewer calories.

Keep mindful of portions, and make it a habit to leave ‘just a little’ on your plate every time you eat. Over the years you may have made a habit of having a second helping at every meal. Again, you can keep having your second helping – the trick is to make sure the first and second helping are smaller than usual. Even a small reduction can have big results over time.

If you find trying to lose weight gets difficult, focus on the rewards. Such as, better health, more energy, higher self-esteem, and knowing you are able to do something good for you and your body.

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