The Basics for Losing Weight

There are a few general topics that come up when discussing natural weight loss. Here we’ll go over the broad basics that anyone hoping to lose weight needs to know.

A person’s weight is like a juggling act, with calories playing a very important role. Fly-by-night diets might convince you that keeping track of every carb or that eating a ton of a specific fruit will shed the pounds. But when it comes down to simply losing weight, the most important factor is calories. It all comes down to simply burning off more calories than you eat. This can be done a couple of different ways. You can either decrease the amount of calories you eat, or increase the amount of calories your burn (through exercise).

You can break the basics down into three main categories: diet, exercise, and supplements.

We’ve made a few “How to’s”:


When talking about weight loss, there are literally thousands of diet plans you can follow. Pick up any health magazine and you’ll surely see “the greatest diet plan ever”. Don’t always buy into the hype. One size rarely fits all.

You need to ask yourself the following questions when considering a new diet:Eat plenty of healthy fruit!

  • Does it allow for a variety of foods, specifically from the important food groups (such as fruits and vegetables, lean protein sources, nuts and grains, low-fat dairy products etc.)?
  • Does it allow for foods you actually enjoy and that you could eat for the rest of your life (and not just for a few weeks/months)?
  • Are these foods easily accessible (can they be found at your grocery store)?
  • Does your budget and lifestyle allow for it?
  • Are you receiving the recommended amount of nutrients and calories for losing weight safely?
  • Is frequent exercise part of the plan, and how frequent?

Make sure you feel comfortable with the plan, or you’re already putting yourself on a path to failure.


The “secret” to successfully losing weight is a healthy diet and good exercise habits – we all know this. You may not like to hear it, but it’s the truth. Don’t let the words “diet” and “exercise” scare you. They just mean eating healthier, and less calories; and being active more often.

Being physically active is a very important facet of losing weight. When the body is active, it is using energy to keep it going. The more active you are, the more energy (also known as calories) that is burned off.

Join a gym!

The difference between physical activity and exercise is pretty simple. Simple acts such as making the bed, cleaning the house, mowing the lawn, gardening, and shopping are all in one way or another a physical activity. It’s when you have a structured and constant form of rigorous activity that you do on a frequent and constant basis that you can consider exercise.

Whatever you choose to do, just do it often and frequently. Come up with a schedule and follow it. The more intense your activity, the less you have to do in a week. For example, if you do moderately challenging activity, try to do it for at least 150 minutes over the course of the week. If you’re going more intense and vigorous, at least 75 minutes a week would be equal. Try to spread it out over the week, don’t do it all in one day, or two days in the beginning of the week and nothing else. The more you exercise, the more you’ll lose.


Diet pills can help out with further weight loss. Never make the mistake of neglecting physical activity and healthy eating with supplements. They are called supplements because they should SUPPLEMENT your healthy diet and exercise, not replace it.

Supplemental pills
Even so, diet pills and supplements do not always work for everyone. Supplements can help, but generally diet pills should be avoided.
Ask your doctor which vitamins may be beneficial for you to take.

As with any supplement or pill, weigh the benefits against any risks associated with the product. And as always, speak with your doctor/medical professional prior to taking any supplements or diet pills.

A recent breakthrough that has exploded recently is raspberry ketones.


Now that you understand how it all works you can begin to set goals for yourself and plan out how you’ll reach them. This doesn’t have to be a lonely journey – ask your family, friends and even your doctor for support. Believe in yourself that NOW is the time to make changes. Plan smartly, make realistic goals and logically walk yourself through accomplishing them. Don’t quit at the first or even fiftieth setback; challenge yourself.

And above all, COMMIT to your new lifestyle.

Good luck on your journey!