What do you need to achieve safe weight loss?
You need a calorie deficit which has to be created through exercise and calorie reduction. This means that more energy will go out than will come in. However, it’s not entirely that simple!
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Problem #1 Appetite increases with activity level (this cancels out energy expended).
Problem #2 The body will attempt to preserve its weight during times of increased activity and reduced calorie intake (this means your body becomes more efficient with energy usage).
Problem #3 Weight scales do not tell you how much of your body weight is muscle, fat or water.
Problem #4 We all know people who eat a lot (eat a lot of “forbidden foods”) yet somehow they don’t seem to gain even a single pound, while others eat very little and have difficulties altering their body composition.
You have to do weight training if you want to build muscle mass and increase your metabolism. You will also have to exercise regularly. The energy expenditure helps develop a negative calorie balance.
Measure your success according to how you feel, how your clothes fit you and how well you perform a sport/activity that you enjoy. Do not gauge your success by what number you see on the weight scale.
Never starve yourself. The body may shut down the metabolism and become extremely efficient in saving/storing fat (fat is nothing but stored energy). Eat meals spaced evenly throughout the day to keep your metabolism going and provide energy for exercise.
Remember that you’re trying to eat fewer calories then needed to maintain your weight. Aim to reduce your total calories by a maximum of 20%. Never go lower than 1500 total daily calories. Reducing the amount of fat greatly helps with achieving a calorie deficit (this is because 1 gram of fat has 9 calories).
Don’t consume “fat-free” foods in excess. Remember that your aim is a calorie deficit! There are no magic or miracle foods. Some foods are better than others but very few food items need to be fully excluded from your diet. You can allow yourself an occasional treat.
Drink a lot of water and make it your main low-calorie fluid source, unless you need nutrients that can only be provided by a glass of milk or juice.
Safe Weight Loss Plan – Be Honest #1
Ask yourself if you really need to lose weight. Acknowledge the fact that losing weight involves certain sacrifices. Thus, determine if it’s really necessary for your health or performance and then make a solid commitment to the goal.
Safe Weight Loss Plan – Be Honest #2
Think about whether or not you can manage to decrease your food intake without your health suffering. Try to reduce calories keeping your health in mind – this means reducing the intake of foods with least nutritional value (i.e. processed foods, sugary drinks and sugar).
Safe Weight Loss Plan – Be Honest #3
Are you really hungry when you eat? Are you just thirsty, bored, stressed?
Safe Weight Loss Plan – Be Honest #4
Are you active and exercising for only 30 minutes and then stuck in a chair or on the sofa for the rest of the day? Consider this before you consider increasing your caloric intake.