When I was super overweight (70 pounds heavier) I hoped  beyond all hope (Believe me!) that I could find out how to lose weight without exercise! You can also choose a combination approach – eat a little less and exercise a little bit more. You know I LOVE FOOD so cutting back on food forever just to be slim and healthy would never be fun for me.
Start with this awesome book – Click Here It tells you an Easy Fun Way to get started MOVING MORE!
Here is a handy chart that will give you an idea of how many calories you can burn with a little exercise. Click Here to learn how I lost over 70 pounds and have kept it off - YOU can have weight loss success too! The number of calories you burn a day, also known as your total daily energy expenditure (TDEE), plays a central role in weight loss and weight gain. What you can do to increase calorie burn: Increasing muscle mass will increase metabolism, while muscle loss will decrease metabolic rate. This encompasses all calories burnt from moving your body – exercise, walking, cleaning and even blinking your eyes.
What you can do to increase calorie burn: The amount of calories you burn during exercise will depend on the length and intensity of your workout, as well as the type of weight loss exercise you engage in.
These last two factors can increase the total number of calories your body burns by an extra 100 calories.
There are a few more factors that influence how many calories you will burn during your workout. The amount of calories burnt by the body is greater in hot and cold temperatures, as the body requires more energy (calories) to cool (shivering) or heat (perspiring) the body respectively in order to maintain body temperature.
Roberta Larson Duyff, American Dietetic Association complete food and nutrition guide, American Dietetic Association, John Wiley and Sons, 2006.
As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between "calories in" and "calories out" is won by the right side.
Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting. Add up all of the calories in everything you consumed and get your grand total for the day. Counting "calories out" is a bit weirder than counting "calories in." You can't just search for "stood up" or "scratched my head" or "walked my dog" or "drove to the store" or "kept my organs functioning properly" and see EXACTLY how many calories were burned. The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest. You can make a small decrease to your daily calories in so that it ends up being below your daily calories out.
Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising.
If your "calories in" were pretty much equal to your "calories out," then by now you should know exactly what you'd need to do. For general health purposes, you never want to make large or fast changes to your calorie intake. So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do.
I choreographed my best ab exercises with some of the most intense HIIT cardio moves to really help you lean down and target your core at the same time.
Yufi867, please email [email protected] and I’ll get your clothing gifted and sent to you right away! Also, I will be announcing the 9 lucky POPsters who are getting a chance to be a part of a private group training session with me soon! I am 20 years old and 85 kg and doctor told me that it is just because of Hormonal Imbalance.
But my tummy has become bigger and harder :( it seems like my abs are getting covered under the fat…is there anything i can do? Cassey, i’ve been reading you blog and watching your videos for a wile now and i really get inspired to work out more and being healthier!! I have i question to you though, and i now that you try to tell us teen girls not to care about thigh gaps and other superficial internet trends, but i hate the fact that people think im fat just because my thighs touch..
I’ve tried to eat different things that are supposed to increase your hormones so that your boobs and hips will get bigger, but none of it worked.
I am not a medical doctor but I work with human skeletons and there is no way you can widen your hip bones.
I really like it when you do printables, it’s just so much more easier than to get my laptop to do it! Also, I am the only one who’s legs and arms can’t twist like that for eagle abs? I don’t think anyone can predict how your body is going to respond on this type of exceersie. If you start losing weight and you wanna gain muscle mass, you can use some protein powders after your workout routine.
Is it ok, if I am incapable of doing a move, that I switch it out for something that is still hard but a little easier on me? Working through the beginner calendar, and convinced my husband to work out with me yesterday! I am going to switch today and tomorrow because I hurted my foot going crazy with Dance Dance Revolution yesterday…. I’m doing the beginners calendar at the moment to ease myself back into shape but am doing your new videos as well! Second of all, this is my first time commenting after working out with you for a little over a year now.


It is important to plan for some bumps on your path to a healthy lifestyle—learn from them, strategize, and get back on it! Therefore if you want to lose a pound a week you’d want to cut back your daily intake by 500 calories.
And even if you don’t think so right now, exercise really does become a very enjoyable activity. While ultimately you don’t need to exercise to lose weight, know that exercise is good for your overall health. I can lose weight without exercise but my legs look like Betty White’s jowls and my cholesterol is still as high as Zack Galafinakis.
Muscle mass is often lost along with fat during calorie restriction for weight loss, which means that after dieting metabolism is slower than before. For the majority of people, physical activity makes up 15 – 30% of all calories burnt. Exercise builds muscle, which increases metabolism (BMR) creating a body that burns more calories all day long.
That’s an extra 100 calories in addition to the calories burnt during exercise itself. It is useful to have an understanding of these factors as they can inadvertently cause you burn less calories, leading to weight loss plateau. More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting.
By doing some simple first grade level math (3000 - 2500 = 500), you can see that there are 500 left over calories that are taken in but NOT used by the body. When you find each food, adjust the serving size to approximately the amount you ate of it. For example, if you want to lose weight and are consuming 3000 calories per day and burning 2800 (just an example), try reducing your calorie intake to 2500 calories per day instead of 3000.
Sticking with the same example, you'd continue consuming 3000 calories per day, but you can burn off an additional 500 each day through some form of exercise.
If you want to gain weight and were consuming 2000 calories per day and burning 2300, just make a small caloric increase to something above 2200 (like 2500, for example). To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. Keep a log of your weight somewhere so you can keep track of exactly what your body is doing.
Reduce your daily calorie intake by 250-500 calories (or burn an extra 250-500 calories per day through exercise) and monitor what your weight does for the next couple of weeks. That means if you are 500 calories under per day, you will lose a perfectly fine 1 pound per week. Join over 5000 subscribers getting free tips and updates to help you lose fat, build muscle and be healthy.
Whether you're consuming carbohydrates, fats, or proteins all of them contain calories. Watch or download the video (4:15 mins)The Caloric Balance EquationWhen it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count!
Get your January daily workout playlist here and make sure you’re eating clean with my New Body Makeover Challenge Meal Plan.
I used to hate the way i looked in the mirror, even i just weight like 54kg I would always see myself fat and hate it, but when i started to follow you and read everything you say something change, i see more beautiful and love myself even more every day, i work out almost every day even i can’t do everything you do i try, my weakness is the junk food and sweetness, i still eat it sometimes and i feel bad about it but then i work even harder the next day for that chocolate bar that i eaten haha.
I dont like it, being that its a physical achievement that people who hardly put any effort to can have if their anatomy is right, rather than people who actually put in the work.
Even bringing your legs wider apart would not give you a thigh gap, it would only result in bad posture and eventually to bad locomotion problems. Everyones body is diffrent and loosing weight or gain muscle is not only about how or how much you work out, it also depends on what you eat, how you sleep and how your mood is.
But don’t forget to eating clean and eating good sources of protein, like beans, chicken breast and fish. I was doing a marathon of your workouts and I felt the need to let you know just how much you have done for me. In other words, how many calories you burn a day is influenced by your genes and by your actions (lifestyle). Metabolic rate is talked about a great deal, since it makes up a huge chunk of the calories you burn. This is part of the reason that dieters tend to regain weight once they resume normal eating habits. Find out the best weight loss exercise, with the highest calorie burn or try a weight loss workout plan.
A heavier person has to carry more weight and overcome greater resistance, thus working harder and burning more calories to do the same work than their lighter counterpart. While they are three completely different goals, they are just three different types of weight control. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food. Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR. Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight.
HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly.
It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. All you need to do now is put this information into effect, stay consistent and enjoy the results.


By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Love you and always be the way you’re, and ignore the people that tell you you look fat and that other stupid things, you look so beautiful and inspired all of us. I mean, its stupid for us teenagers especially, to have all of these beauty standards that are, for the most part, unachievable.
So this workout was perfect for me–not too difficult, not too easy, just the right amount of challenge. I would suggest you not to focus on loosing weight or gaining muscle, but on feeling better! And dieting is NOT for losers – meaning, don’t diet if you want to lose weight! They require fewer calories than before dieting and though they are eating the same number of calories the did pre-diet, they inadvertently are overeating. However, green tea extract and coffee have shown some promise in increasing calories burnt. Obviously, the calories burnt from physical activity is highly variably, making it this on which you must concentrate your efforts. If you’ve hit a weight loss plateau its worth considering whether you’re burning less calories.
This is the reason it becomes considerably easier to do the same workout that only a few weeks ago you might have struggled to complete.
Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal.
This should give you a very clear picture of why calorie counting is the key to weight control.
If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2200. Because 500 calories below each day, multiplied by 7 days in a week, equals 3500 total calories under for the week.
Also, begin writing down the physical activity you do each day and the length of time you do it.
I’ve done workouts for my inner thighs and tried too lose weight like i said, so i figuered that the only way to get a thigh cap was if my legs were further away from each other.
Today I wasn’t quite able to make it through all the videos, but tomorrow is a new day.
Exercise in conjunction with dieting will help stave of muscle loss and stop metabolism from slowing down.
Weight loss means you are lighter, expend less calories and have a lower daily calorie requirement compared to your heavier self. However, it's the general ability to control your weight that allows you to make these things happen. Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition. Like I mentioned before, the calorie counting for "calories in" can be fairly exact, but "calories out" can only be estimated.
If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2800.
What helps me support my body during my trainings and diets is one special nutraceutical product – Super Army Formula by Military Grade. Sure your workouts have gotten me in shape and sure you have finally given me that inner thigh gap that I love but your attitude and your outlook on life and just your entire personality and spirit motivate me everyday and whenever I am stressed out or in a situation that I am uncomfortable with, I think of your enthusiasm and this has opened me up to so many wonderful things. You may need to decrease your calorie intake to take your new lower weight into consideration. Your body actually uses a ton of calories every single day even when you aren't doing anything. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise). These very low calorie diets slow metabolism through complex hormonal pathways and the loss of muscle. For example, if you are running, you have to increase speed, distance or time to maintain the level of difficulty and calories burnt. Because these are the calories your body is burning and using up, they are nicknamed calories out.
A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine. While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance.
Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back up.
See FAT-Free Versus Calorie Comparison for more information.Always read the Nutrition Facts food label to find out the calorie content. Remember, this is the calorie content for one serving of the food item, so be sure and check the serving size.
If you eat more than one serving, you'll be eating more calories than is listed on the food label. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.Q. What other factors contribute to overweight and obesity?A: Besides diet and behavior, environment, and genetic factors may also have an effect in causing people to be overweight and obese.



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