Losing weight is straightforward, but it isn’t always easy. The simple part is the math: your weight loss is determined by the balance between the calories you consume and the calories you burn. That’s the essence of it. Of course, it’s important to pay attention to macronutrients and maintain the right balance, and there are studies suggesting that artificial sweeteners in calorie-free sodas might lead to more fat storage when consumed with meals. However, these factors are secondary when it comes to weight loss itself (though they may be more significant for your overall health, which is a separate issue).
 
You might have noticed the buzz around weight loss injections like Ozempic. While they’re gaining attention, they’re also controversial, especially in light of ongoing legal issues like the Ozempic lawsuit settlement, which has made people more cautious. When it comes to weight loss, the fundamental principle remains simple: calories in, calories out. Everything else is secondary. Of course, there’s plenty of support available to help you stay on track, whether that’s through a personal trainer or consulting with weight loss experts, such as those at https://orionhealthwellness.com/. Ultimately, reaching your goals comes down to having the willpower to see it through.

Your basic weight loss plan

When it comes to dieting, the math doesn’t get too much tougher than what we just went over: it’s the execution that is tough. Do a quick Google search and you’re bound to find plenty of weight loss calculators. Head to a doctor or trainer and you could get even more specific information based on things like body fat percentage, which is a bit too advanced for an online calculator. But however you crunch the numbers, you’re going to end up with a calorie goal based on your current weight, how much you’re looking to lose, and how long you’re willing to spend losing it.

That’s part one of your plan, and getting down to that calorie goal - regardless of what, exactly, you’re eating - is half the battle. Plenty of online resourses and videos exist that will tell you which foods are the best for you and the best ways to get your major nutrients.

The other half of the battle is exercise. What you do for exercise is entirely up to you, but be sure to do it - only a consistent and significant exercise regime can have a real effect on your overall physique. It’s important to note that almost no amount of exercise can counteract a poor diet - as the saying goes “you can’t outrun a poor diet.” A typical person is lucky to burn 100 calories running a mile. To put that in perspective, a king size candy bar can easily be 400 or 500 calories. It’s a lot easier to not eat one candy bar than it is to run five miles, so keep this in mind!

One place where exercise can really help is in building muscle and muscle tone. Losing weight is great, but a really healthy lifestyle involves eating well and building an athletic body. If you have one part of your body that you’re particularly interested in targeting, look for a muscle building guide to that body part! There are guides all over the internet showing you how to get perfect legs, abs, arms, and more. Just remember that this is about muscle - there’s no way to “target” weight loss, so the only way to get your legs skinny is to get skinny everywhere with a good diet. 

The best thing to cut out is booze

Okay, I know you don’t want to hear this, but there is one very good place to cut calories in your diet. Calories are the key to weight loss, but they aren’t the whole story for your health - and a balanced diet that includes the right proportions of carbohydrates, proteins, and fats will make you feel fuller and will help you live longer. So when you’re cutting things out of your diet, you want to cut out something without much nutritional value. Something without protein, which fills you up and fuels your muscle. Something that doesn’t make you feel full. Maybe even something that makes you eat more. Something that isn’t even a food at all, and is actually a drink. Something that, in large quantities, is bad for your health. Yes, we’re talking about booze.

Booze, in all of its forms, is one of the sneaky things that gets us fat. It’s highly caloric, and a lot of the calories come from the alcohol itself, not the other stuff in your drink. So, no, swapping out beer and mixed drinks for straight vodka will not save you. Drinking alcohol leads to collateral damage, too: you’ll tend to eat more when you’re drinking, and if you drink enough, you may even find yourself eating poorly the morning after (hangover people don’t make breakfast salads).

Cutting down on alcohol is a great way to cut back on your calories. Start with booze, and you can make significant calorie cuts without even beginning to consider the actual food you eat (though you should do that, too). And it’s never a bad idea to cut back on alcohol intake. See how well you handle it - if you find it very difficult to not drink, you may even have a drinking problem that needs to be addressed (if you feel you have a drinking problem, seek help! Look for AA meetings in your area).

Baby steps

So there you have it: your weight loss plan is to cut calories and exercise more, and your secret weapon is cutting out booze. No, there’s no real silver bullet here (it’s mostly just simple math). But remember that you don’t have to go all-or-nothing with this. Try cutting down on your drinking, rather than eliminating it. Start exercising two days a week before switching to three and then five or even seven. Good habits build on themselves, so every step you take in the right direction matters. Now go get ‘em!