Fat leaves your body in two primary ways: one is through water (urine and sweat) as your food is metabolized. The second is through your breath because your body converts fat into carbon dioxide and water, which you then exhale. When you lose weight, drinking more water helps clear your system, and increasing your metabolism through aerobic exercise further aids this process.

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You cannot rely on reduced calories alone to lose weight. Aim for spending between 40 and 60 minutes daily of light to moderate aerobic exercise, broken into 5 or 10-minute sessions. Hang in there longer if you feel comfortable! Your objective is to raise your heart rate by at least 20 beats per minute over your resting heart rate. This can be achieved at home, even if you have physical limitations such as a bad back or knees. More on this subject will be covered in Article 17, to be published next week.

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Eliminate as many carbohydrates as possible since they're often calorie-dense due to their combination with fats and sugars. Focus on low-carb meals, many of which are suggested online.

 

My husband and I both found success with an intermittent fasting lifestyle, limiting our eating between 9 AM and 4 PM. This helps prevent snacking, which leads to weight gain.

 

In summary, I guarantee you will lose at least 3 pounds a week by following this plan:

 

• Use a Smart Scale daily to track your progress.
   

• Before you start dieting and without changing your lifestyle, adjust your eating to stop incremental weight gain. Once your weight stabilizes and you better understand your habits, start your weight loss efforts.
   

• Exercise for at least 40 minutes daily, broken into 5-10 minute sessions, as needed. Short sessions are easier to handle, especially if you are working or want to break the habit of being sedentary. Ensure that each session (sort or long) raises your heart rate by at least 20 beats per minute over its resting rate. Walking 1-3 miles daily is also sufficient.
   

• Stop snacking by following an intermittent fasting plan. Eat all your food within a 6 or 7 hour period of your choice.
   

• Reduce your calories by reducing your carb intake. Focus instead on low-carb fruits, veggies, and a protein-rich diet. 

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Caution!

Always use caution when undertaking healthcare advice. Check with your healthcare providers as needed before proceeding with something new. Also, be well aware of your specific needs and goals.

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Citations: 

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Where fat goes when you lose weight, CNN.com, March 26, 2018

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Intermittent Fasting: What is it, and how does it work?, Johns Hopkins Hospital, www.hopkinsmedicine.org

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The 20 Best Low Carb Vegetables (Plus 1 Great Low Carb Fruit), Healthline, www.healthline.com. Medically reviewed by Amy Richter, RD, Nutrition. Written by Franziska Spritzler. Updated on April 5, 2024
 

What to eat on a high protein diet for weight loss, Medical News Today, www.medicalnewstoday.com. Medically reviewed by Imashi Fernando, MS, RDN, CDCES for Medical News Today. Written by Tom Rush. Updated on August 1, 2024

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Upcoming blogs . . .

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Stay tuned for my next article, where I will provide videos and tips on achieving aerobic fitness, even if you have physical limitations like a bad back or knees. I’ll also share a tip on how to keep your heart rate up just by using your arms.

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I post every Sunday. Feel free to contact me with questions at Karen@Littleviews.com.

​By Karen Little, September 1, 2024​​