Let’s face it, with 70% of the population overweight, almost everybody is looking for methods to lose weight. Either by exercise or diet we’re trying to reach our weight loss goal. Because of this, there are countless diet methods, weight loss tips, programs and products all trying to help us lose weight. I say trying because you and I know through personal knowledge, most of them are failures or complete crap!
I know there are so many websites, articles and books to teach us, new methods, how to lose weight, that we all just shrug our shoulders and say bull… and another week or month or maybe year goes by without reaching our weight loss goal. I’ve said it, how about you? If one more BS diet comes out I’m throwing all of the crap I’ve accumulated out in the street and running over it with my car, stay out of the way because I won’t stop just because of you (lol). I don’t know about you but I’m tired of crappy methods and pour weight loss plans that claim using their diet you’ll lose weight and live life happily ever after. Get out of Dodge!
Hey it’s pretty straight forward to lose weight and achieve your weight loss goal you need to pay attention to your diet or calorie intake and choose the appropriate methods to increase you exercise routines or crank up your metabolic rate. I’ll try to explain it here to the best of my ability.
Weight loss is about fewer calories if you want to lose weight, you have to eat less and exercise more, period. No plan or methods will work better for you than counting calories. I just know that the protein, fat and carbs you get, all come from different types of foods and supplements. Exercise is a big part of it too, but the main thing is for you to control the calories you take in, while you pay attention to all of those other factors and you can achieve your weight loss goal, but if you don’t pay attention to calories you’re just spinning your wheels. You need to create a deficit between what, is, your bodies, basal metabolic rate and the exercise you do, compared to the calories you take in.
In more complicated words you need to create a deficit in calorie intake between what your basal metabolic rate needs for the ordinary function of your body and you use in your normal daily routine. If you are more inactive you need to eat fewer or less calories if you are more active you can afford to eat more. Your bodies, metabolism remains fairly consistent because it uses what it needs to move your blood, build or repair cells and maintain developed muscle and tissue. Muscle takes more energy to maintain than fat, hence the more athletic and active you are, the more you can eat and maintain your weight loss goal. So when you eat the same amount of calories that your body uses for your basal metabolic rate and exercise or activity you only maintain your weight at the level it is. Create a deficit by diet or exercise you use more calories than you take in and using more than you take in, you lose weight. If you use fewer calories your methods won’t work, your diet will fail and you will not reach your weight loss goal. So it doesn’t matter what you eat, but how much you eat.
So you need to figure out what your body uses to maintain the weight you are at now, so that you can, plan a diet and use the methods needed to create a deficit and lose weight. Look for or Google if you can, a Calorie Calculator. You will be able to enter your information and get an idea of the calories you should be eating for your body size and age. Use the information as an estimate in order to lose weight and adjust your calorie intake as needed to achieve your weight loss goal. A good goal or target is to use about 20% less calories than it says is your maintenance calorie level.
How fast should you lose weight?
The 20% deficit I suggested you create if calculated accurately should be enough for the average person to lose about a half to two pounds a week and that is only with calorie counting, Now ad in a diet plan and exercise methods, what do you think, can you achieve your weight loss goal. Listen, the more out of shape you are, or the more fat you have rather than muscle, the greater effect your diet plan and exercise methods will have on you. Don’t do anything stupid, if you haven’t exercised or dieted for a long time, you need to talk to a doctor and make sure all is well for you to go forward with your diet plan and exercise methods to achieve your weight loss goal. I would say to you as a precaution, weigh yourself once a day in the morning when your stomach is empty and check your progress and if you are losing weight to rapidly adjust your methods and plans accordingly. Safety first, remember, you do have people that want you around!
Now as you work out and eat fewer calories, what is going to happen? You know, and as soon as I tell you, you’ll say, of course. You’re going to develop more muscle and get rid of fat. Remember I said that just having muscle means your body burns more calories just to maintain your weight. One thing you do need to do when you start working out and losing weight is give your body the protein it needs to maintain your muscle mass. Eating protein each day is necessary to maintaining muscle mass while you lose weight. You want to get rid of the fat and maintain the muscle, right? Protein is the key to keeping lean muscle tissue and getting rid of fat. Protein is the most filling nutrient also. Protein will make you fuller and keep you feeling less hungry than carbs or fat. Protein is necessary for keeping your appetite or hunger at a level you can control. Plus protein burns more calories while it is being digested than fat or carbs do. All foods use calories when they are being digested. The amount of protein you need is relevant to your body mass, muscle or fat, and the methods or diet you use to lose that fat and achieve your weight loss goal. Use the amount of protein your body would need if you were at your desired weight. Common foods high in protein are fish, eggs, and turkey, chicken and lean cuts of red meat. You can also find protein supplements.
Now, a little controversy, what’s better for weight loss? Weight training or cardio, what do you think?
There is no disputing that cardio burns calories. If fact it burns calories at a faster rate than weight lifting. But I think forget about cardio and absolutely start weight training. Cardio burns calories faster, but it’s hard for most people to maintain and its borrrring, just my opinion! Also remember that you need to do today what you can or will still do six months or a year from now. Here’s my real reason, cardio keeps you lean, but weight training builds muscle mass. What burns more calories even at rest, muscle mass. What’s easier to do and maintain day in and day out, weight training?
While calorie counting and protein intake are the most important factors in how to lose weight and achieving your weight loss goal, you need to remember to get all of the other necessary vitamins, minerals and nutrients you need. This is another article just as important as this one and I will if I haven’t already by the time you read this article in the future. Was that as confusing for you as it was for me to put into words?