Step By Step How to Lose weight

Did you know that To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities?

That sounds like a lot of calories ; and you certainly wouldn't want to try to burn 3500 calories more than what your body requires in one day.

However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.

 Below is a step by step process for getting started.

Step Number ONE- 

Examine what the amount of your foods ( liquids and solids) intake is for Three to seven days as you would normally eat. 

Write it down, Keep a small journal  ( this is why some programs, I heard makes you physically weigh everything,  I don’t do that and never have).  But it is to give you an Ideal of what your volume intake is.

             Also examine the types of food you are eating,

write it down,  examples :,

Breakfast  hot coffee, with cream, sugar, and extra French Vanilla Coffee Fixings.  Usually I have 3 Cups before leaving the house.

Mid Morning Snack, had two donuts  at the office, that someone brought for all of us to share.

, also I snuck two little candies from the counter bowl. 

LUNCH   had a Hamburger Fries and Soft Drink (super sized) and got the apple Pie for desert.

Before Dinner At Home I fixed two Alcohol Drinks 

Dinner or Supper we had a large frozen PIZZA and a Salad. And two glasses of Ice Tea with sugar.

 After dinner   I had another drink and then I helped myself to a large bowl of my favorite Ice-cream.

            STEP NUMBER TWO

Do this exercise for three to seven days,

I was very surprised as to how many CALORIES I was putting into my body.

 I bet I was putting somewhere between 4000 to 5000 a day,

I don’t know for sure, but my common sense told me it was too many.

            Click here to use the calorie calculator   to determine the number of calories that you burn, your Body Mass Index. (BMI) to help give you an ideal of the calorie intake you will need to achieve your desired weight loss. 

This is a very good exercise, and takes into account your age and your current weight. 

This Calorie Calculator is just one of the tools available. 

So you should do this right now and remember this is your target calorie intake.

This is valuable information that will help you make some decisions as to how many calories you will need to have in a day.

            We reached the common sense solutions, that is to cut down on the sheer volume of the foods ( Portion Control) and liquid we consumed.

I asked myself? IF I cut out in these areas what will be the effect??

BREAKFAST  If I cut out the extra cup of coffee with all the fixings, from three cups to just two cups, this will reduce some calories.

Mid Morning Snack cut this out entirely, unless it is an apple

LUNCH  if I cut out the super size options of the lunch meal, and did not order a desert.  Will this cut out some calories?

Before Dinner Drinks  If I only had one alcohol Drink with soda, this would cut out about 300  to 400 calories,

DINNER,   If I had a reasonable portion of food and  not go for seconds. this would cut down  on calories.

AFTER DINNER  if I cut out entirely the Ice Cream.  Surely this would be enough of a Calorie reduction to lose weight!! 

I probably went from an average of 4500 calories a day to 2500  ( these are my own best guess figures).  What I did was maintain my weight and lost a little weight slowly.

            I don’t know what will work for you and your family,  but I do know you have to seriously look at all the foods and liquids you consume, being very honest with yourself. 

            One of my requirements for losing weight was that I can’t be hungry all the time , and constantly think  about food or the lack of food.

 Believe me when your Brain figures out that you are limiting the amount of calories you are putting into your body

it will figure ways to compensate for it, 

One way is by hopefully burning some of the stored up energy it saved. This is the Ideal place to get it.

            Amazing enough I found out I was not Hungry a lot, yes some, but not painfully hungry. 

Keep going stick to you plan.

            Our observation at this point is that you seem to lose weight at a healthy constant pace,

Then all of a sudden your weight reaches a Plato, where it remains constant., for a small period of time,

 your weight loss is not happening like you want .. I think this is where we get discouraged and want to quit,

 but don’t it is only temporary,

 I have to remember It took me 21 years to put on this weight it will not come off in two or four weeks and still be healthy. 

 I think this is the point where we just want to quit, and say it isn’t working any more. 

I can tell you from experience,

 just keep on going doing those things you been doing for one week, two weeks or four weeks,

 it is working, your brain is trying to catch up to your body requirements.

, you already started,  so keep going, do not let anything stop you from losing that weight.

  I can promise you , that it is only a Plato or a flat period where you are losing weight,  

 Your Brain will figure out where to get more energy to maintain your body. 

            Their may be medical explanations for this phemoneoum,  I do not know , I just know that it seems to happen to everyone that is serious about losing some weight at one time or another,

 and it happens more than once.

When you are trying to lose weight.

            You must keep examining and looking at your volume and types of foods and liquids you are consuming on a weekly basis.

 IF you are to continue to lose weight at the pace that is healthy for you.   

Example for me I found that I hit the Plato and I wasn’t losing any more weight at the healthy pace I wanted too. 

So I made a little adjustment,  I deleted entirely the sugar and coffee fixings in my coffee every day,

I Went back to drinking it Just Black.

 I also went from TWO or more before Dinner Drink to only ONE, .

 I came off the Plato and begin to lose some more weight.

 I know for a fact that there is a direct correlation to the number of calories you put into your body to the amount of weight you gain or loose.

            The title of this e-book is “THE HEALTHY GRILL”

  Now I want to share with you what a typical meal plan is for us.  And show you some actual pictures of our plates. And some explanations.

 I am not saying you have to follow my plan exactly, and precisely, but the general ideal of the plan is what works.  I do not even claim to have all the answers, or solutions. 

We take a very good common sense approach to almost everything we do, and we do try to satisfy all our wants, and we wanted to lose weight. 

We wanted to lose weight in a healthy manner., We did not want to be hungry all the time, if at all,  if we could prevent it.

We wanted to use the resources we had, we didn’t want to have to purchase any special equipment to prepare our meals on, such as a New GRILL, or a NEW SMOKER, or a New  Double Oven for the Kitchen.  Although those things would be nice, but not at this time.

Listed below is what we do that has helped us lose weight.  You may add your own variations to this plan.  The main thought here is just to reduce your calorie intake.

BREAKFAST and Pre Breakfast   

we now have our coffee Black without any of the fixings, like sugar, French Vanilla flavorings, (which is our favorite).

 Then we have a half of Grapefruit.  In our area of the United States, Deep South Texas we have an abundance of Grapefruits, Oranges water melons, cantaloupes and fresh vegetables almost all year long.

So we like to use what we have.  Currently the Grapefruits are in season. But you can substitute any type of fruit you like for Breakfast.

 On the weekends w like to have one hard boiled egg with a piece of previously grilled meat such as a lean piece of Brisket or Skinless Grilled Chicken, and some fruit slices such as oranges or pineapple, or the small grapefruits that are pealed like an orange. (  We will also discuss using smaller fruit as a cost savings in the saving money section

Typical Lunch:  For lunch

We take our lunch in a cooler type lunch pail.  We place the cooler items inside the refrigerator at the office. 

It takes us maybe 5 minutes at the most to re-heat the meat and fix the salad or re-heat the vegetables,  and slice an apple, or either cut the cantaloupe at the office or , cut the cantaloupe into slices and place in the cooler plastic container in the morning, depending how rushed we are in the mornings.

For lunch we  have some more of the grilled meat  ( we usually have , Grilled Chicken, Grilled Brisket, Grilled Hamburger, or Some Grilled Shrimp.) with a serving of vegetables, or a salad, and some cottage cheese, or Apple Sauce.

 Having prepared the food earlier , and only taking the serving portion size, has  saved us so much time at the office, and it also prevents us from over eating. Because it isn’t there.

Well if it isn’t ‘t there we can’t eat more.  Compared to our other routine,

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