Often at times, people misunderstand the basic concepts of weight loss that they end up destroying both their muscles and their metabolism by going exercising too much and going into extreme diets.
Losing weight is not that hard and almost anyone can achieve weight loss if they put their mind to it.
The problem when it comes to weight loss is the misunderstanding between “losing water weight and losing fat mass weight”. During the first few days of dieting, you will lose dramatic amount of weight ranging from 2-15 LB, don’t be too surprised, it is mostly water / food weight. Your body weight should come to a stall after 2-3 weeks of dieting and that’s when you start to see results.
Weigh yourself every morning after you’ve gone to the bathroom and aim for 1 LB weight loss every week. Weight loss takes a lot of time, don’t rush into things and take it easy, the results will slowly come. Extreme dieting is not the way to go, in fact, if you eat too little, you will put unnecessary stress on your mind and your body which will eventually, lead to more weight gain.
Here are three simple key points that will help you achieve your weight loss goals.
Rule 1 – Calorie Deficit ( Diet )
Ensure a calorie Deficit of 300-500, this means to find out how much calories do you need to consume in a day to maintain your weight, subtract 300-500 off your maintenance number and you’ll have your “Calorie Deficit” figure.
Example: If you need to consume 2000 Calories a day to maintain your weight, Subtract 300-500 and it should be 1500-1700 Calories a day.
Rule 2 – Exercising Daily (Training)
Exercising at least 2-4 times a week. Jogging, sprinting, skipping, any exercise will do and will definitely aid in burning more calories and will increase your metabolism over time.
The faster your metabolism is, the more calories you will burn at rest.
Rule 3 – Nutrition (Protein, Carbohydrate, Fats )
A balanced diet with all of the nutrients such as “Protein, Carbohydrates and Fats” are important to ensure maximum weight loss. You need to balance out your nutrients and ensure that you’re consuming adequate amount of each.
Do not cut back on your fats, Fats are important in stabilizing your hormonal levels and consuming adequate amount of fats in your diet WILL aid in fat / weight loss.
There are a lot of misleading information about weight loss, you can eat whatever you want and still lose weight. Bodybuilders, Fitness trainers and female models have all done it, eating a McDonald burger that contains 500 calories is no different than a Salad with 500 calories. If you’re not at a “Calorie Deficit” state, you will not lose weight no matter how clean your diet is.
Of course, I am not implying that you should eat McDonald burgers all day but rather, concentrate more on achieving a 300-500 Calorie Deficit and just eat whatever you want, including Junk foods ( Moderately ).