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How do I lose weight?

This is the most popular search topic that trends every January for New Year’s Resolutions. To get a basic understanding, numbers rule the world. For example, if you get in on average about 2000 calories per day, eating 200 calories less per day will add up to 1400 calories less that week. To lose a pound of fat, it is 3500 calories. In order to lose weight, one must be at a controlled caloric deficit and not too extreme. This can be achieved through using smaller portion sizes, drinking less sugary drinks or exercising more.


Did you know losing 5% of your body weight can significantly improve physiological processes in the body? This can decrease 5 mmHg on average for blood pressure! Little habits can be built into bigger lifestyle changes. Everyone’s bodies are different and losing weight can happen quickly or slowly for others. By implementing small healthy habits, you are laying the foundation for bigger change to happen.


Here are some tips you can do at home starting now to lose weight:

  • Drinking less juices and sodas

  • Implementing an extra 15 minutes of activity (walking after dinner)

  • Eating smaller portions

  • Opting for leaner methods of cooking (baking, broiling, grilling, steaming)

  • Taking the stairs versus elevator

Happy holidays!


Jamie Chan, BSFN, ACE-CPT.


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