Weight Loss Success – Sustained through Simple Steps
Sep 4th, 2013 by Aldouspi

Weight Loss Success - Sustained through Simple Steps

Weight Loss Success by DoNotLick
Weight Loss success

One of the most important factors that directly impacts weight loss is a concept called "energy balance." Quite simply, this is a measure of whether a person has eaten more calories than they burned that day, or vice versa. Because of all the scientific jargon, it can be baffling to read detailed descriptions of how your body and metabolism work. But when it comes to weight loss, all you need to know is that your metabolism does basic math ? addition and subtraction; calories eaten and calories burned.

  • Neutral energy balance ? eating the same number of calories as you burn every day
  • Positive energy balance ? eating more calories than you burn every day
  • Negative energy balance ? eating fewer calories than you burn every day

In order to begin healthy, effective weight loss, you need to achieve negative energy balance. There are two primary ways to do this ? daily diet and exercise. We'll take a closer look at each very shortly.

However, it is important to note that most people who are aiming for moderate weight loss should not tip the scales too drastically into negative energy balance. For instance, if your daily activities result in 2000 calories burned per day, restricting your calorie intake to 800 calories per day would be excessive. You would lose weight, but probably not in the way you intended. Your body would see this drastic calorie restriction as starvation, and would begin hoarding body fat and burning muscle, in addition to losing valuable fluids and electrolytes, which is exactly the opposite of what you are hoping to achieve.

If you are at neutral energy balance and have moderate weight loss goals, then a calorie restriction of 500 calories per day will produce healthy, gradual weight loss. Be sure to consult your physician regarding appropriate levels of calorie restriction and activity if your weight loss goals are very aggressive.

Nutrition

There are two main factors that you should consider when evaluating your daily diet ? total calories and composition. The term "total calories" is as simple as it sounds - the number of calories you have consumed in a given day. If you're already mindful of the total quantity of food you eat each day, and are good at estimating serving sizes, you're in a good position to determine where your current energy balance is, and monitor it as you progress. If not, it can be useful to purchase an inexpensive kitchen scale to get a better idea of how big a serving that you consider "average" really is. You need to know how many calories you're eating on a daily basis in order to know where you can make improvements.

The composition of your diet is also very important. With all the competing diet programs out there, it can be difficult to separate the science from the hype. The guidelines in the USDA's new food pyramid, called MyPyramid, are very helpful in identifying good food choices ? whole grain carbohydrates instead of processed carbs (whole wheat bread rather than white), lean instead of high-fat protein sources (chicken instead of prime rib), and healthy sources of fat (olive oil instead of Crisco). These guidelines will serve you well in formulating a daily diet that will keep you well-nourished with sustained energy levels and feeling your best over the long term.

Again, if working all the specifics out on your own seems difficult, there are high-quality programs available that help you specify meal composition, serving size, timing of meals and snacks, and even provide you with a shopping list. These programs can be helpful and convenient, but they are not absolutely necessary to achieve your weight loss goals.

Exercise

Exercise is a very important component of any well-balanced weight loss program. In its Guidelines for Healthy Aerobic Activity, the American College of Sports Medicine recommends 30 to 45 minutes of moderate aerobic activity performed 3 to 5 times per week. This can be as simple as taking a brisk walk through your neighborhood.

With this as a "base" of aerobic activity, weight training can be an excellent way to burn more calories and encourage development of lean muscle tissue, which burns additional calories even when you're sleeping! However, it's important to get qualified instruction in how to perform weight training in order to ensure that you are performing the exercises correctly, and not putting yourself at risk of injury.

Another key element in the exercise equation is moderation. If you haven't worked out in a year, you should not set a goal of running for an hour a day, five days a week. Begin moderately and allow your body to become accustomed to this new routine. When you're used to walking briskly for 30 minutes three days per week, consider increasing to four days per week, and so forth.

Regardless of what specific kind of exercise you choose, if you perform it safely, moderately, and most important, regularly, you will be in a much better position to achieve your weight loss goals. Remember, the goal is negative energy balance and exercise is another tool to get you there. If your daily goal is a 500 calorie negative energy balance, it can be much more pleasant to exercise 200 calories away, and only have to restrict your diet by 300 calories.

Conclusion

Successfully combining a healthy diet and exercise program is the best way to achieve and sustain your weight-loss goals. A pound of fat represents approximately 3500 stored calories. Using the above example of a 500 calorie negative energy balance, over the course of a week you would lose approximately one pound, for a total of around 4 pounds per month. Experts agree that this is a healthy rate of weight loss. More importantly, by taking a gradual approach, you are teaching yourself something far more important, which is behavior modification.

Crash diets may promise that you will lose five pounds a week, but if you revert to the same patterns of behavior that you were accustomed to before you started your diet, you'll gain the weight right back. No one becomes overweight overnight, so you shouldn't expect to lose the weight overnight either. Allow your body to become accustomed to healthy new habits, so you can sustain your success over the long term.

Liz Smith writes about weight loss programs and diets for thedietchannel.com

Liz Smith is the Editor-in-Chief of Trouve Publishing.


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All Diet Programs Work–No Diets Work
Nov 11th, 2012 by Aldouspi

All Diet Programs Work--No Diets Work

Have you lost pounds in the past only so that you can regain it a short while later? Have you followed every diet including Atkins, South Beach, the Drinking Man's diet, the Peanut Butter diet, or even the Chocolate Diet? All these of these diets work, and none of them work, meaning you can and likely do lose weight on any of them, but you won't keep it off. Why not? Because the day will come as soon as the diet is over and as well you're best lower back for the usual routine; the equal routine that got you fat in the to start with put.

In the past diet programs carried a warning not so that you can stay on them longer than the prescribed period; generally 2 weeks, a number of a mere three days. Today's common diet programs have been attempting that you can style themselves as lifestyle choices, but this is not operating either. Persons want so that you can be able that you can eat a sandwich sometimes. They need the burger and the bun! Strive for balance picking foods you desire, and too you'll have a better chance at lasting weight loss success.

 

Small Changes: Big Answer that you can Weight Loss Blues

Start today and office one day at a time making one or two small changes such as switching to the calorie-free soft drinks then weaning yourself down so that you can 2 or less a day (in the event you drink added than that now of classes). Changes don't have for you to be drastic. The reality is trying to generate drastic changes as a part of your lifestyle on no account works because while one can be happy in the starting, you slowly grow miserable toward the end.

In actual fact, that's the problem proper there: you anticipate an end.

 

Weight Loss Comes Down to Choices

Talk so that you can folks who've lost weight and kept it off. They're going to say, "This is usually a lifestyle." It is about choices you make each and every day. Have been you picking so that you can take an additional helping, even if you're comfortably full; Exchange that one behavior and you're as a part of your way? Do you choose that you can take the bag of chips for you to the couch? Replace that, in fact just stop eating on the couch entirely and as well you're one step closer. Eliminate the habit of grabbing some bites on your way past the candy dish that alone can shave multiple pounds. I when lost eight pounds simply by eliminating the candy dish I kept at my desk (not so that you can mention the money I saved not purchasing a couple pounds of candy a week).

Desire one small habit or behavior at a time, not your whole existence, and also you'll have a much better chance for you to reach your weightloss goals.

Samantha G. enjoys writing about weight loss and now you can visit her website at www.caloriesdiet.net and you read about best ways to lose weight.

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