The Heart of Losing Weight
“Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.” – Robb Wolf
Losing one pound of body fat per week means in the simplest terms that you must burn approx 3500 calories more than you consume in that week.
If there is any “secret” to losing weight it is this: only lasting changes deliver lasting results. Only then can you take the weight off and keep it off! By taking a step-by-step approach you can determine the proper amount of calories that must be cut in order to achieve your desired weight.
The Basic Steps to Begin
- First, calculate your BMR or basal metabolic rate. Your BMR is the amount of calories your body needs to maintain weight. Not all calculators are %100 accurate, so as you learn more about your metabolism, you can adjust these numbers.
- Second, record how many calories you are consuming every day. You may find is easy to record them in a journal. Once you have done this for a week, average your days to find a general consumption number. Though a journal is best, some people simply will never do a handwritten food journal tracking calories each day. So…research has also shown that a photo journal (easily kept through your smart phone and several apps) has a real effect at modifying eating behavior. They key is to take the picture before you eat and to remind yourself that you will be taking a picture before you place your order. Simple psychology that produces serious behavior modification in many adults.
- Lastly, to get started on your weight loss journey right, subtract your total calories from your BMR. If you’re consuming more calories than your BMR, you may be (probably are) gaining undesired weight or are maintaining and unhealthy chubbier version of yourself than you would like.
I’m eating more than my BMR, what do I do?
Here’s some suggestions that can produce long lasting changes!
- We are not going to delve too deeply into how you should diet in this article other than to say that for most Americans you diet will need to change. Despite the garbage that is spewed out by the government and popular media organizations we want to state simply and clearly that you DEFINITELY do want some version of a high protein, low carb diet. Furthermore you want to do away with consuming all products containing wheat and most grains. Suffice to say for now that we suggest the Paleo diet, or some close hybrid, as the best eating plan that a person can do. Basically you will be eating lean, healthy meats, vegetables, fruit, nuts and healthy forms of fats. It works for men and woman and alike and for basically all scenarios that we have ever seen. That said, we are no physicians and you should go see one to make sure you are healthy before making any big changes.
- Eat more fiber (in the form of vegetables and fruit). Fiber is an indigestible carbohydrate, which means your body can’t digest it. Digestive enzymes break down nutrients like fats, proteins and carbs, but fiber is resistant to these. Therefore, it stays in your stomach longer, keeping you full and satisfied longer. According to “Nutrition Review” “Under conditions of fixed energy intake, the majority of studies indicate that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger.”
- Smaller portions for some people are still a must. Remember, take a picture with your phone and keep a very simple log of what you eat. If it looks like a ton of food, it is. Eat less. Eating smaller portions may allow you to still eat some of your favorite foods, but in moderation. A simple way to do this is eating off of a smaller plate at home and sharing a restaurant dinner with a friend.
- Add a protein shake to your diet! A study in the “American Journal of Clinical Nutrition” and “Journal of Nutrition showed that a high protein diet increases greater satisfaction as well as less hunger and when combined with exercise, increases over all fat loss and improved blood fat levels. This suggests that a higher intake of protein helps better control your diet.
- Exercise! Aside from maintaining a healthy diet, exercise is one of the most important tools for losing weight. From power walking to joining the gym, finding a workout routine that fits your schedule will quickly speed up your diet. Specifically, a blend of cardio WITH weight training exercise will burn more calories than cardio and or strength training on their own. Muscle burns more calories than fat so building muscle while losing fat is an essential key to effective weight loss.
- Find a workout partner. Though seemingly simple, workout buddy that can assist you is one of the greatest aids, helping you push farther and stay accountable. Remember, it’s easier to say to no yourself that it is to someone else.
- Learn to pace yourself. Too often we try to do too much, far too quickly. Many times you will see someone lifting weights that are too heavy and starting out with a six days cardio class. Doing so often leads to becoming burnout and quitting. Find a place where you’re comfortable, but also making steady progress. It’s only in this kind of healthy environment that you’ll achieve success!
We’ll get more into this later, but there are certainly a few weight loss supplements that can help speed up your progress. Here are a few of our suggestions:
- Raspberry Ketones
Following some of these simple tips will help you achieve your desired fitness goals. Remember though, consistency is the most important. No diet or exercise program that isn’t followed through will ever produce your desired results. Stay at, keep pacing, and enjoy a healthier lifestyle!