There is one good way to lose weight. Do so incorrectly and you must expect that the pounds will come back – with interest.
Losing weight can be difficult. Keeping the weight off is however even more difficult. This confirms a survey conducted by Kraschnewski and colleagues two years ago. Of the 14,000 participants who declined ten percent, only managed fifteen percent of them actually kept the weight off for one year.
This is often caused by a combination of several factors, but much could be prevented, if they lost weight properly. To do that requires knowledge of the body’s defense mechanisms, and what one should do to prevent their body from working against them.
Body’s defense mechanisms
When you lose weight your body will adapt by implementing several processes.
Appetite increases.
Resting Metabolism decreases (more than weight loss would indicate).
You move unconsciously less than previously.
The energy consumption of motion decreases (you become more energy efficient).
This is the body’s normal response to an energy deficit (weight loss), depending on the size of it and how long you’ve been in the energy deficit stage. The greater the weight loss, the stronger the signal.
Those of you who constantly cut in energy intake will eventually be a huge mismatch between energy intake and body weight. The result may be that even if you eat very little food (6-9 kcal / pound) you will not go down at the pace you wanted to.
These is only a good solution. Many people choose the wrong approach and eat even less. Doing so, will cause the mismatch to only grow larger. Over time, this will lead to difficulty losing additional weight. It will be even more difficult to keep the weight off.
Do not let the scale ruin it for you.
When dieting, it is important to do everything right from day one.
It is important that you understand that your body weight is only the sum of everything you weigh. It says nothing about how you look or how you feel. Allowing the scale alone to determine your progress, can be very debilitating.
Although the goal is to lose weight, there are several tools that are more important.
One is waistline. The waist measurement will give a good idea on which way it goes. Go down around the stomach, while the weight is stationary, this means that you have lost a lot of fat and maybe built some muscle.
The second tool is progress in strength. Do not plan to lose much weight without strength training; if you did that this is a very bad idea. Your strength is a good indication that you burn a lot of fat when exercising and at rest.
How your clothes fit your body and compliment from other people around you, is not without significance.
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If you are going to lose weight you should aim to shed most of the weight that is fat and not muscle that provides form and shape.
So briefly summarized (ranked by how important they are):
Waist measurement
Increased strength (relative to body weight).
How clothes fits body and the compliment from others.
Bathroom weight.
When you have a broader and more precise approach to your objective chances are significantly greater that you will become one of the fifteen percent that succeed.
You should achieve a positive plan for at least one of the tools. If your weight had not improved for three weeks, as long as your waistline goes down and your strength goes up you are making progress.
The solution is easier than you think
Now hopefully you have understood the theory behind weight loss, it is important to look into what can be done in practice.
Be stingy on calories is ok as long as you don’t cut your energy level in doing so. Remember that everything you do should be realistic to implement for the long term. The faster you cut your energy intake, the greater the negative effects. Although your weight maybe at a standstill, it may be that you burned the fat and therefore you are getting a beautiful body. Since you aim to lose a certain number of pounds. Also aim to look amazingly good!
Try to move a lot. Rosenbaum, an expert in the field of clinical weight loss, through their research know that to maintain an acceptable level of physical activity is important to lose weight and keep the weight off.
Strength training causes you to burn more fat percentage wise, in addition to that it will give you muscles that make the physical appearance improves. Another positive thing is that with strength training you will be able to maintain a higher resting metabolism.
You may have been overweight for 5, 10 or 20 years? So be realistic and do not expect to be thin in 8 weeks. Weight loss is more of a gradual process of repeated good habits after good habits over time, this will give your long term results.
3 tips for people who have had great success:
I.Many of you might have already started to lose weight. Some of you may not have seen great improvement thought? There is no reason for despair – you can almost always fix what you’ve done wrong. It requires, however, that you trust that the advice I give is better than the ones you tell yourself.
2.You might weigh 164 lbs and eat 1300 kcal. Fortunately your body adapts both ways. You need to eat more, so you will burn more.
Increase energy intake by 2-400 hundred kcal. This will increase resting metabolism and you will have more energy to move more.
3.Eat more protein. Although one pound of muscle and one pound of fat burns about the same in rest, a modest increase in muscle mass over time could increase resting metabolism by up to 10%. Protein is essential to maintain and build muscle.
Become stronger. As I previously mentioned, strengthening is a good indication that you burn fat. Strength training can help to increase resting metabolism, while you build muscle that makes you burn more when you are active.
The most important thing you can do when things have gone a little bad for you is to take action – the sooner the better. You have the tools to lose weight and keep it off. You just need to implement them and get back up when you have made some bad choices with your diet and exercise plan.
