Most people have no idea how much money the diet industry rakes in each year. Think $65 billion and you’re in the right ballpark, and the number is rising exponentially. The reason why men and women around the world spend so much money is that only a small percentage of them achieve their goals of losing weight and getting fit. We’re talking less than 5%, that means that out of every hundred people who try to lose weight, less than five manage to do it AND keep it off for more than a few weeks or a month. In this article, I’m going to discuss how to lose weight for free without adding to the mountain of money spent each year on diet and exercise.

So what’s the deal? Why do so many people try and fail to lose weight? Is it really that hard? The answer is a definit no. It doesn’t have to be difficult if you know what you’re doing. Forget shortcuts, fad diets, and fancy exercise machines. If you want to transform your current body shape, size, and appearance into your perfect physical form, you need to go back to basics. You need to get back to the roots of natural and sustainable body enhancement. That means diet and exercise in VERY specific types and amounts. If that sounds like hard work to you, like a long road and something you can’t deal with, you better forget about achieving the perfect weight and body shape you’ve dreamed of for so long, because you’re not going to get it. otherwise. However, if you’re okay with that, great! You’re ready to start learning what you need to do, what you shouldn’t do, and how you’re going to use a special plan to transform your lifestyle and, as a result, your body weight and appearance.

Let’s start with some of the basics.

Immediately forget about cutting all fat from your diet, it’s just not a good idea. Your body needs fat to function properly, without it you will feel deprived. Instead, what you should do is watch the types of foods you eat that contain fat. Choose monounsaturated fats whenever possible. You’ll find them in olive oil, rapeseed oil, and walnuts. Avoid saturated animal fats like those found in butter, cheese, and meat.

You are going to be cutting a large part of the calories you normally eat each week, it is this main change, combined with exercise, that will cause you to lose weight. So that you don’t feel hungry or hungry all the time, eat plenty of multi-colored vegetables and protein. Maintaining a protein-rich diet will help you feel full much longer during the day.

It’s okay to eat carbohydrates, but remember to balance your intake of carbohydrate-rich foods. As a general rule, cut back on carbs like white bread and white rice. Instead, eat unrefined carbohydrates, such as whole wheat pasta and brown rice. I recommend not eating carbs after 5pm every day, especially if they are the refined kind.

If you need more advice on how much of this and how much of that to eat, remember these general guidelines. Approximately 30 percent of your daily calorie intake should come from healthy fats, 25 percent should come from protein, and the remaining 45 percent should come from carbohydrates. Once you’re within those guidelines, watch the portion sizes you eat. Eat three full meals a day, snacking in between with healthy foods like berries, nuts, and cups of vegetable soup. It’s okay to mix up the foods you eat, just make a mental note of how many calories you eat each day.

If you want to lose 2 pounds per week, each week you need to eat 500 calories per day less than your BMR (basal metabolic rate). Once you know this number, which sums up how many calories a day your body needs to function and maintain your weight, you need to eat 500 fewer calories each day. Click this link to use the ‘Perfect Body Plan’ BMR calculator to calculate yours now.

At the same time, you should exercise regularly. Playing a high-energy sport twice a week is a good way to start. Try badminton or squash: Playing each of these sports for a total of two hours a week will burn about 2,000 calories. Add those 2,000 to the 3,500 calories you’ll cut from your new eating plan (500 less a day) and you’ll lose almost 2 pounds of fat a week. Combine those changes with additional daily exercise, such as walking and doing chores, and you’ll lose even more.

Just remember that in order to lose a lot of weight in the long term and keep it off, you need to make permanent lifestyle changes. However, they don’t have to be boring changes. A really well-designed fitness plan can improve your diet and expand your culinary tastes, as well as give you the fitness and exercise training you need WITHOUT making it a chore or impossible to maintain.