Weight loss is one of the most popular, wide spread, health and beauty concern of all times. We have to admit that maintaining weight - rather losing weight- is not an easy job to do, especially when you are surrounded with massive-consumption, "go for larger size" kind of eating behavior in our community.
Though the principle of weight loss is quiet simple, it depends on the "energy in, energy out" equation. Energy you get from your food doesn't evaporate; if you eat more than you burn you'll gain weight, if you eat less than you burn out you'll lose weight.
So "calories count" has a key role in weight loss; but successful, healthy, long-term weigh loss has a lot more into it than just counting calories. There are many weight loss plans and ideas out there, some of them may seem to actually work for some people, but two questions about each plan must be answered: is it safe? And will it last?
A set-to-fail weight loss plan has characteristics like:
- Promising massive weight loss in short period of time. Fast weight loss is mostly made of water and muscles, it disturb normal body functions and the lost weight can be easily re-gained once it is over, trying this kind of diets too many times can lead to the yoyo effect; a repeated cycles of weight loss and re-gain, which makes that your body builds more weight after the diet is over.
- Depriving food. Losing weight doesn't mean you have to deprive yourself from food; healthy, well-balanced diets provide all essential nutrients and promote physical and mental well-being.
- Providing quick-fix solutions. Successful weight loss plan promotes changing eating habits and behaviors toward food that not only help you lose weight, but also keep it off.
We at Fitnessyard provide you with life-changing, health-friendly, scientifically based strategies for weight loss and healthy eating.
There are two approaches you can use to put your weight goals into food menus, which are food groups and exchange lists, both are efficient and created by well-trusted health care bodies.
As we mentioned earlier “calories count” has a key role in weight loss process, so whatever approach you’ll choose; you need to know your caloric limits, by following these simple steps:
- Use the BMR Calculator to know the minimum number of calories your body needs to do basic body functions other than physical activity, even if you are planning to lose weight, you should not consume calories less than your BMR value, to avoid malnutrition and health risks.
- Use the Actual Metabolism Calculator to know daily caloric intake needed for you to maintain weight and energy balance, it is the actual metabolism rate value that you will add to or substrate from calories:
To lose weight:
- If you want to lose ½ kg a week for example; you need substrate 550 Calories form your actual metabolism value/day. (Because every ½ kg of body fat = 3850 Calories, when dividing them by 7 days of the week, you yield 550)
- If you want to lose 1 kg a week; you need substrate 1100 Calories form your actual metabolism value/day, (remember not to go under your BMR value)
- The American College of Sports Medicine (ACSM) recommends that caloric levels never drop below 1200 calories per day for women or 1800 calories per day for men.
Note that for maximum results of weight loss as fat, avoid eating for 2 hours after exercise, to push your body into using its fat stores, or eat only protein-rich food to stimulate muscle building.
Now that you know you daily caloric needs for weight loss, go to Understanding food groups to put you calories into meals and snacks