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Contrary to what many fancy programs would have you believe, weight loss really isn’t rocket science. It’s not enough to say, “I want to lose weight.” Not-so-newsflash: The majority of Americans (69%) are overweight and more than a third are obese—a lot of those folks no doubt profess a desire to drop a few, too. “You can gain an inch of penis length for every 10 pounds you lose,” says Rovenia “Dr. Seriously, though: You need to find your own “come to Jesus” moment for weight-loss motivation, whether it’s some scary health test results, a frustration with huffing and puffing at the top of every flight of stairs, or a vanity-driven desire to get back to your college weight.

And if that scale needle has crept up up up, barring a medical condition, you know how it got there: Too many burgers and fries and not enough burpees and flyes. Whatever it is, it needs to be for In most cases, your primary goal will be related to the scale.

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His solution is to actually put the fork down and cross his arms until he’s swallowed.

“You don’t need to chew every bite 30 times,” he says.

“When you plan your meals, you’re much more likely to shop for only those foods on the plan,” she says. ” Another part of the plan is learning about portion size and how many calories are in what you’re eating.

Logging your food in an app that does the calculating for you (such as My Fitness Pal) is the easiest way to gauge your intake—and keep yourself honest. Measure it out until you can reliably eyeball it, Brock says.

That said, consistency is key, in terms of your commitment to the program.

Pickert cautions against weighing yourself too often—the number on the scale doesn’t mean that things aren’t happening in your body.

Your new aim: To subtract 500 calories from that number, by making eating and exercise changes. So by cutting down on ALL oil, you cut calories out.

No, this doesn’t necessarily mean overhauling your entire refrigerator overnight. (Pickert is a big fan of measuring the oil you use, and blotting foods of excess oil before eating.) Brock recommends meeting with a nutritionist to learn more about developing healthier ways to modify your meals—even if you end up deviating from it some, you’ll be better off than going into it blindly.

Count the number of weeks between then and now and multiply by 1.25 (a conservative per-week loss).

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