Weight Loss Tips
It seems like everyone has a tip for something, and even more, everyone wants a tip, or advice, on topics. You hear it all the time with someone saying, “I have a tip on investing,” or “here is a tip for your golf swing” or “this is a little tip to save money.” Where do all of these tips come from, and are they of any value?
A tip is only as good as it works, so if someone gives you a tip and nothing comes about from it, that was not much of a tip. Here are some “tips” for weight loss that do have value because of supporting evidence, and most of all, they work. If you want to lose weight, try some of these tips or all of them, and see the results.
Mindset! Weight loss is a long term play. The weight does not go on overnight, so don’t expect to lose it overnight. This is a crucial fundamental in our fast-paced have it now world. People will try something, and a week later do not see any results and give up. There should be a weight loss goal set before starting a weight loss program. This will help keep you on track by setting the goals realistic for time and weight. Like anything else, it is a weight loss journey, not a sprint.
Before starting any weight loss program, know that results take time and a lot of it. One pound of fat is about 3,500 calories, which takes a lot of energy to burn. To put this into perspective, an average person with a caloric deficit of 500 calories a day would lose one pound a week or four pounds a month. If these person wanted to lose 20 pounds, this would take about five months at this rate.
There are many variables to consider that can speed this process up or slow it down. One is the number of calories consumed during exercise. Holding the caloric deficit at 500 calories per day and increasing the exercise level will elevate the caloric deficit, even more, speeding the process up. On the flip side increasing exercise levels while increasing calories consumed, offsetting the effect, will slow the process down.
Count your calories, all of them! The body is continuously burning calories to sustain itself. The heart, lungs, brain, kidneys, and so on all need calories to operate. This is where the daily calorie count starts by calculating the number of calories required to sustain life. Consuming more calories than the daily need can and will lead to weight gain. Fewer calories is the objective of losing weight, so watch your total calorie intake.
There are many ways to calculate the number of calories needed to operate, ranging from very simple to very complex. Generally speaking, the more complex the calculation, the more accurate. However, this brings in the overwhelming effect of complexity, so keeping it simple is usually the safe and best choice. The more complex calculations are better suited to use an app or an online calculator. A simple way to calculate is to use 13, 14, or 15 calories per pound of body weight. Use 13 if activity levels are low, 14 is moderate, and 15 is high. This gives the base number of calories needed per day.
The concept here is to count calories and have the number less than the calculated needed amount. This is called caloric deficit and where weight loss occurs. Here is where the calorie counting gets a little off base. Not all calories are counted each day correctly. Condiments are under calculated, or liquids are not calculated accurately or at all. Portions sizes are underestimated, and food quality is overestimated.
In a nutshell, calories in need to be less than calories out. This only works if the correct calories in are accounted for and the same for calories out.
Motion! The body was never intended to sit still. Throughout time man was always on the move hunting and gathering food for millions of years. Movement is part of the evolutionary process for man. This is why physical activity is so important and necessary for us to engage in on a regular basis. Defining a regular basis is a minimum of three times per week, ideally six times per week.
All motion, physical activity, exercise however you want to say it is good. But there is a difference in the quality of the activity. Ideally, you want to achieve an optimal heart rate to maximize weight loss potential. The optimal heart rate is 200, minus your age for 45 minutes three times per week. More is better with this equation, so more than 45 minutes and more than three times per week will generate better and more results.
Intermittent Fasting. You may have heard something about this new diet craze, and is it the next new fad for weight loss. Intermittent fasting is not a diet or a fad diet; it is a lifestyle change that brings us back to our roots. That is right, how we used to eat for millions of years. Intermittent fasting is when food, calories are the key, is not consumed for a specific time. It is that simple. You eat in an eating window and don’t eat outside of this window, called the fasting period. Some examples of this are the 8:16, which eight is the eating window of eight hours. The sixteen is the fasting period in which no food is consumed.
There are many fasting methods besides the 8:16 like the 4:20 or the OMAD, one meal a day. There are shorter periods of fasting like the 12:12 or the 10:14 for beginners to start with and work their way up to a higher level. Selecting a fasting schedule to meet your needs should not be a problem.
How intermittent fasting works is the effect it has on insulin levels. Insulin has two job functions in the body: first, to regulate blood sugar levels and second, to trigger the body for fat burning or fat retention. When insulin is present, the body retains food, and when it is not, the body calls for fat as the energy source.
If you think about it, the body stores a little reserve away for future use when there is food available and uses the reserve when there is no food available. This is nature’s way of preserving us. The body can sustain the burning of reserve energy for as long as possible or think of it until the reserve energy tank is empty. The reverse is true for continuous eating throughout the day. When eating three meals a day plus snacks, insulin levels are continuously high, which keeps the body and fat retention mode. With insulin levels high throughout the day, the body is storing fat continuously.
By allowing the body to go into a fat-burning state naturally provides for weight loss. It can be difficult, if not impossible, to lose weight when the body is in fat retention mode. If you’ve ever tried to lose weight from an exercise program or traditional diet and eat three meals a day plus snacks, you may have found that your results were not what you expected, or even worse, you gain weight. Three meals a day and snacks will keep the body and continuous fat retention mode because insulin levels are high. By allowing insulin levels to drop enable the body to burn fat automatically. This is how intermittent fasting works.
Eating habits! You are what you eat. This saying is correct in that junk food produces bad results, and healthy food produces good results. Nutrition trumps everything. One can have the best exercise regiment, intermittent fast, go low carb, and still not get away from the obesity issue. Diet and a solid diet plan are key in determining the success of weight reduction. Excess calories and the type of extra calories have negative effects on a healthy weight and just contribute to body fat. Weight loss effort will be derailed by poor eating habits
Tips are great to give and receive, especially when they work. The above tips will work and help you lose weight. Please try them out and see the results. Then share these tips with your friends so they can benefit as you did. Using these weight loss tips, you can enjoy a healthier lifestyle and have a successful weight loss.