What Goes In Must Come Out

Summer is right around the corner. If your goal is to look strong and confident for the warmer weather then the time to start is now. It takes time to notice results, so by starting now you are setting yourself up for a great summer.

There’s no question about it, we all consume calories. But the amount of calories you are consuming on a daily basis can either help or hurt your personal goals. Your body has the ability to store calories in both your muscles and liver for future use. Depending on the amount of muscle you carry, this typically equates to between 1,500–2,000 calories storage in both. Once these storage warehouses are full, excess amounts are efficiently stored as body fat. This efficiency to store energy for later use dates back to when it may be days between meals. The problem with this is that we have progressed as a society faster than our bodies are able to adapt. If you’re reading this, you probably don’t go days between meals, and living in a modern society, you shouldn’t.

So we now know the body is almost too efficient at storing energy for later use. This results in extra weight when you continually eat more calories than are needed in the day. The accumulation of extra body weight is often a slow process, one that creeps up on us over years of overeating. Sometimes we don’t realize this until one day we look in the mirror and have a moment of reckoning. The good news is that, while we can easily add pounds, we can also reverse the effects and lose the extra bodyweight. The bad news is that it takes time to shed this weight in a healthy manner. Have patience and you will succeed.

The key to dropping the weight is to start with small steps. Losing 1 pound requires a calorie deficit of 3,500 calories. While this number seems high, it really isn’t. A daily 500 calorie deficit will create a loss of 1 pound over a week. You can do this through both exercise and healthy eating. Let’s say you cut 250 calories out of your diet, easy enough and definitely manageable. The other 250 calories can come from exercise. A 200 pound individual burns about 180 calories with 30 minutes of brisk walking. Add a little more exercise and you’ll easily reach the 500 calorie deficit for the day. Again, the key is small changes to create big effects. Have patience, and know that changes take time to visually notice.

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