Outsmart Your Body

The Truth About Weight Loss

Losing weight is relatively easy. Even those who struggle with their weight have likely lost weight many times, though they've probably gained it back each time as well. To be honest, health professionals aren't just concerned with your ability to decrease your overall body mass or weight. We want you to decrease fat mass while maintaining as much of your muscle mass as possible. This is easier said than done, and doing it consistently as part of a comprehensive lifestyle change is even more difficult. Let's not forget that most people want these changes to take place in the fastest way possible, which adds yet another potential barrier to success.

Here's the real deal: It doesn't have to be difficult! Much of a good plan is basic common sense. You certainly don't want to drink all your meals, swallow some questionable pills, or starve yourself to no end. Feeding your body so that it can function at full speed is still vital, even when fat loss is the goal. Depending on your activity level, your meals may range from three to six per day and should consist of wholesome, healthy foods that are balanced in nutrient content. An example of a sensible plan would be 50% carbohydrate, 25% protein, and 25% fat. The total calories will depend on your age, weight, activity, gender, and your specific health goals. Meal planning can be a challenge too, but keep things simple and remember to take your daily schedule into account.

Weight Loss Plateaus

Every dieter has experienced a weight loss "plateau" at some point in his or her chosen program. Here's why... as you lose weight, you're essentially becoming a smaller person and will require fewer calories to function on a daily basis. Thus, if your maintenance calorie goal decreases as a result of weight loss, it certainly makes sense to decrease your weight loss calorie goal as well, especially if you want to continue weight loss at your current pace. Most people aren't aware of this simple fact, and their weight loss success suffers as a result. As your weight drops and your caloric intake stays the same, your overall weight loss slows greatly and eventually stops altogether. Couple this with the fact that many people gradually increase their calories thanks to reduced diet monitoring, and you've got a recipe for disaster. This simple scenario can create lots of confusion and frustration, often prompting an individual to abandon their entire program. The simple solution to this problem is to recalculate your calorie needs as your weight and health goals change. This will allow you to adjust your dietary intake to keep your weight loss consistent over time.

Exercise is Essential

Exercise is essential for maintaining muscle while reducing fat. A combination of cardiovascular training, strength training, and flexibility is ideal, though there are numerous ways to go about it. Cardiovascular exercise is an efficient way to burn calories and strength training is important for the maintenance of your muscle mass, especially in the face of weight loss. Your specific program will depend on your goals, current health status, preferences, and several other variables. Remember, exercise is much more effective at keeping weight off than it is at helping you lose it in the first place. That said, a comprehensive approach will always work best, so start an exercise program in conjunction with your nutrition program for the best results. If you do this, a healthy lifestyle will be just around the corner!