Simple steps to lose the weight you want now
Posted On August 8, 2021
The best way to lose weight
Finding the best way to lose weight is really very simple. It requires one thing that many diets choose to ignore. The best diets ever created are based on a few simple principles. If you do them right, you will be successful. When even one of these simple elements is lost, its success becomes more difficult, but not impossible.
The first principle: proper nutrition is essential to your diet
Many diets on the market today wish to ignore this fact. They guide you to focus on a small group of foods that leave your body starving for nutrients. When your body detects a deficiency, it will begin to produce cravings. Your diet must include these essential elements to be successful:
- Complex carbohydrates
- Dietary fiber
- Adequate vitamins and minerals
Some diets suggest that you should focus on protein and avoid carbohydrates. Other diets are very focused on eliminating all fat. Many diets do not contain enough dietary fiber or the minimum requirements for vitamins and minerals. Let’s briefly look at each category.
Complex Carbs: Energy to Drive Fat Loss
Carbohydrates provide energy. When you try to feed your body only protein and fat, you will start to feel lethargic and weak. Include some complex carbohydrates in your diet every day to maintain the energy you need to keep your metabolism strong.
Complex carbohydrates can be found in whole grain breads, potatoes, and pasta.
Not all dietary fats are bad
It’s easy to convince yourself that your diet should eliminate all fatty foods. There is a touch of truth to this idea, but only in the aspect of eliminating bad fats. The healthy fats in nuts, fish, and some other foods can help you lose weight faster.
The processed fats found in donuts, French fries, and other fried foods are unhealthy. They contain high amounts of calories and very little nutrition. The fats in these foods can slow digestion and increase the risk of cardiovascular problems.
Protein: the essential building block
Without adequate protein in your diet from fish, poultry, meat, eggs, and other sources, your body cannot maintain or build additional muscle tissue. Including a serving of protein at every meal helps you maintain fat-burning muscle mass.
Protein alone does not build additional muscle, but we will discuss this shortly.
Dietary Fiber: Keeping Your Body’s Digestive System in Order
When you try to lose weight, it is very easy to eliminate the fiber. Without adequate dietary fiber, your digestive system can get clogged. The frequency of your bowel movements decreases and the possibility of constipation increases. Along with a slower digestive system comes increased calorie absorption and a slower metabolism, not a good combination.
Vitamins and Minerals: Keeping Your Body Healthy While Dieting
With the reduction of calories and food intake, the possibility arises of not getting adequate nutrition. By maintaining a well-balanced diet full of fresh vegetables, healthy cuts of meat, and whole grain products, you will acquire most of the essential vitamins and minerals through your diet.
You can still choose to add a good daily vitamin to your diet to ensure that you are getting all the essential vitamins and minerals.
Principle two: understanding the basic science of weight loss
It is time to understand the real science behind weight loss. To lose excess fat, you must burn more calories than you eat. Losing 1 pound of fat requires a 3,500 calorie deficit. All miracle diets must adhere to this rule as well. (Any weight lost outside of this rule will not be fat, but it is likely loss of body fluid.)
To determine how many calories to target per day, it varies based on your activity level as follows:
- Low activity: 11 calories per pound of body weight.
- Moderate activity: 14 calories per pound of body weight
- High activity: 16 calories per pound of body weight.
These figures are averages for an overweight person based on the finding published by WB Saunders in Clinical Nutrition Volume I. These are the calories you must eat to maintain your weight. To lose weight, you must fall below these numbers. As an example:
A 200 Pound Man – Moderate Activity
- 200 pounds X 14 calories / pound = 2,800 calories per day
- Losing 2 pounds per week requires a deficit of 1,000 calories per day.
- Daily goal = 1800 calories per day.
- Weight loss per week = 2 pounds
The important lesson from the previous issue is that you have two methods of losing weight. Cut calories or increase activity. As an example with the same person:
A 200 Pound Man – High Activity
- 200 pounds x 16 calories / pound = 3,200 calories per day.
- Daily goal = 1800 calories per day.
- Weight loss per week = 2.8 pounds
This example brings us to an important part of your diet.
Principle Three – Exercise – The Mystery of Unraveled Metabolism
We all know people who never seem to gain weight. It seems so easy. You need to watch these people very closely. They never stand still. The real mystery behind losing weight faster is starting to move more. You should start with a good daily exercise program, but proceed carefully.
One of the biggest obstacles dieters have when starting to exercise is the tendency to overdo it. Start slow and build up gradually. For example, if you can walk 20 minutes a day and only go 1 mile today, try to slowly pick up your pace every day. In a few weeks, you may be walking 1 mile a day and burning extra calories. You can slowly add 5 to 10 minutes a day to your walking to increase your weight loss.
As activity increases, you burn extra calories and lose more body fat. Exercise promotes muscle retention and growth, increasing your potential to burn fat. Exercise is an essential component of a successful diet.
Principle four: the final key to the best weight loss programs is in your head
Knowing the facts about proper nutrition, exercise, and calorie deficits is great, but sticking with your diet is where the real challenge begins. To be successful you need to be motivated, focused, and enjoy the ride. Consider using some of these mental tools to help you:
- Create a list of Affirmations to repeat daily.
- Find before and after photos of successful dieters, imagine your own before and after photos.
- Read success stories of people who lost weight and imagine their success.
- Start imagining yourself wearing new “tight” clothes.
- Listen to motivational music.
Keeping your mind on target is perhaps the single most important factor in a successful diet. When you stay focused on your goal, you can adjust strategies and overcome temporary stages to success.
Keep learning for the most success
Educating yourself on proper nutrition, new recipes, and fun physical activities can turn your dieting endeavors from tedious to exciting. Never stop learning new ideas while staying focused on the basic ideas that we have discussed. In the end, a successful diet is based on common sense, not miracles.