The Right Weight Loss Tips
There are numerous weight loss tips out there for you to swallow. The advice can be overwhelming. There are numerous pills, powders, creams, crash diets, and other options looking for quick results to get rid of the frustration of excess fat.
Majority of diets won’t work. In fact, if it is a “diet” then it won’t work. Let me explain before you rough me up.
Ask yourself a simple question: would you rather be in shape for 3 months or 30 years?
Most diets or fast weight loss tips are short term answers to long term problems and habits. They are hard to maintain for a long period of time. They are unrealistic, cause frustration, and actually while you may lose weight, you are not losing fat. This is why billions are spent annually in the health industry and still over 30% of Americans are obese according to OECD health data. There is a big difference between weight loss and fat loss that I will explain to you.
Diets and quick weight loss tips tend to recommend that you eat on average 1000-1500 calories less than what your body really needs. Now caloric intake will vary base on what your current weight and height is, but they tend to be in the area of 800 calories for women or 1200 calories for men. Too low folks.
Daily Caloric Needs
There are a lot of formulas that can help with figuring out your necessary caloric intake. Formulas like the Body Mass Index, although flawed, can still be helpful. This will vary based on how often you exercise, how active you are in general, and if you have a desire add muscle or cut fat.
Here is a formula courtesy of P90X and other nutritional guides that you can use to figure out your daily required calories:
Body Weight x 10 = RMR (Resting Metabolic Rate)
RMR x 20% = (Daily Activity Burn)
RMR + Daily Activity Burn + 400 = Daily Required Calories
The RMR or Resting Metabolic Rate is the amount of calories you need to breathe and function as a human being. The daily activity burn is the basic movement you make daily and that may vary depending on your occupation or lifestyle. A computer programmer moves less than a landscaper probably. The 400 is the amount of calories I am taking in as an estimate number of calories burned daily from working out. This can vary widely depending on the type of exercise you are doing. This will give you the daily amount of calories needed to maintain that weight and mostly your lean mass. You can go lower, but you want to be careful that it isn’t more than 500 calories.
This is one of the worst things you can do to your body and it never ever works. Most of these starvation plans are based around gimmick “diets” that eventually add pounds of fat along with frustration no matter how much weight you initially drop.
When people cut too many calories (like eating 1000 calories less than they should daily) then your body responds by slowing down your metabolism. This natural reaction is a defense mechanism by your body to survive.
Your body doesn’t know you are trying to cut fat. Instead it pulls energy from everywhere: your lean muscle mass (this is what you want your body mostly to consist of whether you are a bodybuilder or a endurance runner), water weight, and even your own organs. I know that sounds scary, but it is true.
In fact in starvation your body only pulls about 25% from your fat, while pulling around 40-50% from lean muscle. The rest is water weight. So you do lose weight, but become more flabby. Skinny fat looks no better and there are other potential damages you can then face.
After a few weeks of a crash diet built on starvation, while you may weigh less, the sad fact is you can’t sustain it. Not only is it emotionally painful and annoying, but the tendency will be for your hunger to get volatile. Volatile enough where it consumes you like a vampire wanting blood. Then you binge on food. Often you grab for anything easy, which usually equals fattening.
Many of you know exactly what I am talking about.
So not only do you gain the weight back, but now you have less muscle and more fat.
The Snowball Effect of Starvation
Not only does this not work for long term results, but there are a lot of other side effects that makes it even more disheartening. With a lack of metabolism and muscle from starving yourself, it impacts your ability to exercise. You can only sustain short work outs, which guess what…it means less fat burned.
Besides the physical setbacks, there are also emotional problems. Diets are not enjoyable!
No one enjoys starving themselves. It is distracting, annoying, and can impact anxiety and depression. We were meant to enjoy foods. In fact, not only should you eat, but if you want to lose fat some of you may have to eat more. I know it sounds crazy, but this is how all fitness experts, celebrities, and athletes successfully do it for a sustained period of time.
The Right Method
Healthy weight loss tips will be based around numerous, small meals. You should eat 5-6 small meals daily, consisting of 200-400 calories, every couple of hours to keep your metabolism up and most importantly maintain your lean muscle mass. Keep that muscle at ALL COSTS. With more muscle, the faster your metabolism picks up to maintain the lean mass.
Guess what this does…it burns fat.
This type of healthy eating is what gives you that lean look with the six pack. This helps you feel physically and emotionally confident while living a busy, complex lifestyle.
It will take goal setting to figure out the best way to lose belly fat and other areas. It will take time and focus, but we will continue to talk about the proper habits you need to adopt in order to support an abundant life.
Keep reading. There are no easy weight loss tips, but we will help educate you on the right way to approach nutrition and exercise. It will make a difference. A difference not just for today or the next couple months, but for years to come.