So the freshman 15 hit me HARD, except I’m a junior and it was 30 pounds. The junior 30? I made a new thing.
After avoiding the scale for months, I stepped on it and saw that I was 165 pounds and I knew that I had to change. I was overweight for the first time in my life and it took a huge toll on my self esteem. When I was a teenager I actually struggled with being underweight for a long time, and gaining weight was a struggle. I was on the opposite end of the spectrum then, and years of not caring about what I ate and never exercising finally caught up to me. I realized I wasn’t immune to gaining weight.
So obviously I’m terribly lazy. I don’t like cooking, exercising, or basically any vegetables or healthy foods. I like drinking on the weekends like every other college student, and it seemed like every fitness personality on the internet preached to eat a completely clean diet, exercise for hours everyday, and to barely drink any alcohol.
I do not think that this is sustainable for the average person. In order to lose weight and to keep it off, you need to have a routine that you can continue for your entire life. For me, that is moderation and knowing exactly what I am eating.
I did a lot of research and the first thing I realized I needed to know was how many calories my body burned a day. There are online calculators and formulas that you can google to see how many calories your body burns personally, but currently I am 5’7 and 157 pounds with a relatively inactive lifestyle, so my body burns around 1,800 calories a day. That is also how many calories that I need to eat to maintain my weight.
So since I need to eat 1,800 calories to maintain my weight, I need to eat at a calorie deficit in order to lose weight. A lot of people eat at a 500 calorie deficit, so they would eat 1,300 calories a day. But I don’t mind losing weight a little more slowly, so I aim for 1,400 calories a day and if I’m under that it’s fine.
With a calorie deficit of 500 calories a day, you will lose one pound a week since it takes a 3,500 calorie deficit to lose one pound.
I think it is essential to track your calories. In order to lose weight you need to know what you are putting into your body and how many calories it has. A ton of people underestimate how many calories they eat a day and then get confused when they gain weight or can’t lose weight. It sounds like a ton of work to track everything that you put into your mouth, but it really isn’t.
There are free apps to do this such as MyFitnessPal and LoseIt that make it simple.
If you cook a lot of food at home you can buy a food scale and then weigh everything out and calculate the calories like that. MyFitnessPal and LoseIt have a search feature that has basically every chain restaurant, so if you want to eat a McDouble you type it in and the calories pop up for you.
Seeing everything that you eat in the day laid out in front of you with all of your calories is really game changing and makes losing weight way easier. It literally takes a few seconds after you eat and you’re done.
I tried for the first week of my diet to eat completely healthy and I was miserable. Like I said before, I realized that eating completely healthily was NOT sustainable for me and once I was done with my diet I would just gain all of the weight back that I lost.
I realized that the only thing that matters is calories. As long as your body burns more calories than you consume, you lose weight.
So I started eating whatever I wanted again, but in moderation and I recorded everything that I ate into LoseIt. Now instead of eating an entire pizza I eat a few slices, if I want fast food I get some chicken nuggets and not a huge meal, and if I want to drink I make sure I leave enough calories in my day so I am able to do so.
If I want to eat something that is 1,000 calories I just don’t eat it or I split it in half. It’s seriously that simple and it is working for me.
It also makes it much, MUCH easier if you cut out liquid calories and just stick to water. I cut out soda because I found that it was just calories that I could be eating. Also, if you drink water before your meals or when you are slightly hungry it drastically cuts your appetite. Water is great, drink a lot of it.
Optional Step Four:
Alright so I know that being lazy means that I shouldn’t be exercising, but exercising just makes dieting so much easier. It does not have to be running or anything crazy.
When I first started dieting I was DEAD set against exercising, I was set on losing all of my weight without exercising. But then I thought…. hey if I exercise then I can eat more food. I made that connection and that was all of the motivation that I needed.
You don’t have to exercise, but it helps and you can fit boneless wings into your diet more easily sooo you probably should.
I am the most out of shape person on the planet and I can’t run a mile without wheezing and wanting to die. I bought a super cheap gym membership for $20 a month and I do easy exercises like walking on the treadmill at an incline and riding on the stationary bike. Doing this I typically burn around 400-500 calories a workout, which is a ton of food. You don’t have to run, you don’t have to do anything crazy, you just have to walk.
I watch Netflix when I exercise too because otherwise I would just get bored and music didn’t stop the boredom for me. Netflix keeps you entertained and makes you stop focusing on how much you would rather be in your bed. It made me from only staying on the treadmill for 15 minutes to staying on for an hour. Three episodes of Parks and Recreation makes time fly.
Lean Cuisines are amazing if you are too lazy to cook and just need a fast, low calorie meal. Their mac and cheese is my life force.
That’s basically all that I do! You don’t have to buy anything unless you feel like getting a gym membership, but that’s not required and you could just cut calories and lose weight like that! I hope that this helped at least one person get motivated to lose weight! It’s not as scary and intimidating as it seems.
Thanks for reading!