It all eventually comes down to a simple fact that you need to burn more calories than your body is using. Yes, we’re talking about the “calorie deficit”. So, what’s the catch about it? Well, it’s very simple. You burn 2,000 calories, but you consume 3,000 – this means you aren’t going to lose, but rather gain some weight. In case, you’ve eaten less than 2,000 calories, you can expect some positive results.

This is a golden rule and pretty much a reliable one when it comes to healthy weight loss process. You simply have to burn more calories than you eat. It’s some kind of a reverse business practice where you have to earn more than you spend. Well, when it comes to your weight, you need to “spend” more calories than your body actually “earns”. It makes a perfect sense, doesn’t it? The catch is that you can still lose weight ever if you don’t exercise too much. Just make sure you don’t eat too much.

Thanks to a serious reduction of your usual calorie intake you can lose some weight. If you exercise then you’re going to lose weight even quicker. We should all agree that both calorie deficit and exercise surplus can do miracles for your ideal weight.

Yet, there a few serious factors that are associated with the weight gain beyond your control:

  • Adrenal or thyroid gland problems.
  • Antidepressants and other strong medications.
  • When you quit smoking.
  • Rapid weight loss situations.
  • The sudden and serious decrease in your metabolic rate.
  • Pre- and menopause.
  • If you believe that one or more of these factors is messing up with your fitness plans, you should consult with your doctor.

    It goes without saying that paying attention to healthy life habits combined with the regular exercising on a daily basis will certainly give you weight loss or maintenance results you’re expecting. At the beginning of our weight loss story, we’ve stressed the importance of the so-called calorie deficit. So, keep that in mind, as well


    What about people who can’t exercise due to serious medical conditions?

    There’s always the way for you to exercise. If you can’t run then walk. If you can’t walk as much as you want to try swimming. There are so many opportunities for you to choose from. Be innovative. Be creative.

    You can even exercise while sitting in your own chair. The only limitation when it comes to exercising is your imagination. Consult with your doctor first and find a way to exercise without worsening your current health condition, but rather improving it.

    Again, it’s always a good idea to consult sport medicine professionals when it comes to your specific fitness plans and weight loss objectives.

    How about the interval training?

    When it comes to so-called interval training, you balance between the periods of less-intense exercises and the periods of higher-intensity exercises. As you eventually become fitter, you can decrease the less-intense periods and increase the high-intensity ones. You'll notice a huge change of your fitness capacity if you apply this type of exercise.

    For instance, if you run for a half an hour at 6 mph, apply this approach: Run slowly for five minutes in order to warm up properly. Then, speed up to 6.5 mph for no more than 2 or 3 minutes. The next step is to run for a couple of minutes at your normal speed. After that, you’re free to speed up again. The most optimal ratio of activity to “active rest” should be 2:3.

    Adrenal or thyroid gland problems. Rapid weight loss situations healthy life habits