You’ve probably read a million articles about losing weight, and many of them make the mistake of not addressing some of the most critical elements of accomplishing this successfully. The truth is that if you ever want to lose weight, there are several things you absolutely must do and know…
6 Things You Must Know If You Want To Lose Weight Successfully
1. Understand the logistics of weight loss:
Here’s what you need to know; a pound of stored fat is equivalent to approximately 3,500 calories. To lose a pound of fat a week, you need to create a caloric deficit of 500 calories per day. Fat does not get flushed, washed or purged from the body. It is nothing more than a source of stored energy. To get rid of it, you need to burn it as fuel, by reducing the amount of calories you consume daily, or alternatively, increasing the number of calories you burn daily. The best approach is usually a combination of the two.
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2. Know – at least roughly – how many calories you require daily:
At its most basic, weight loss is simple math; if the number of calories consumed is less than the number of calories burnt, you will lose weight. If it’s more, you will gain. But unless you know how many calories you require daily, how can you determine whether or not you are succeeding at this?
What you need to do therefore, is use a Basal Metabolic Rate (BMR) calculator (you can find these online) to get a baseline number from which you can work. Once you have this, you can modify your strategies accordingly, so you are consuming fewer calories than you require.
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3. Know how many calories you are consuming at each meal:
Many authors of popular diet programs say you don’t need to do this, and in all honesty there are ways around what is one of the most tedious elements of dieting, but for the most part, if you don’t know how many calories you are consuming daily, you won’t know whether or the calories you are consuming are less than the calories you are expending.
If you don’t know this, then you are “flying blind.”
This is critically important; many people who fail on a diet do so for this very simple reason. So use an online database, plug in your foods, and track this number. It’s not really that tedious anyhow; most of us don’t eat hundreds of different and foods each week, so once you’ve tracked your calories for a week’s worth of meals, it’s unlikely you’ll need to do much more.
4. Practice portion control:
Basically, this means invest in a cheap kitchen scale and weigh your portions. This is critical to the “calories consumed must be less than the calories expended” rule.
5. Add exercise to your daily regimen:
Is exercise absolutely necessary in order to lose weight? No, all you must do is maintain a calorie deficit in order to do so and yes; this can be done without exercising. But exercising increases the amount of calories you burn daily, which means you can increase that caloric deficit without having to cut your calories as dramatically. Plus, exercise has additional benefits as well – on the cardiovascular, skeletal and muscular systems as well. Resistance training, for example, builds lean muscle, and lean muscle contributes to an elevated metabolism.
One other thing to keep in mind: exercise does not need to be brutal or intense to be effective; try adding two 20 minute walks to your daily regimen and watch what happens.
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6. Stay off the scale:
Why do people give up on diets? Frustration. What is one of the most common sources of frustration? Not seeing your hard work reflected in the numbers of the bathroom scale.
So stay off the scale altogether.
your weight as reflected by the bathroom scale varies on a daily basis according to a number of factors – one of which is simply how hydrated you happen to be at the time of weighing. It’s not unheard for your weight to fluctuate by a couple of pounds for this reason alone. Additionally, the scale doesn’t measure your body fat percentage. Dieters who adopt a rigorous exercise program, for example, may not see the number on the scale drop at all, despite successfully become leaner. That’s because muscle tissue is denser and heavier than fat.
Your best strategy for tracking your results is use a pair of digital body fat calipers (for tracking body fat percentage) or alternative, use a seamstress’s measuring tape to document the size of hips, stomach, thighs, etc. Track this once a week, and otherwise, just well enough alone.
Now that you’ve read this article, act on the recommendations – and take charge of your success! In the case of losing weight successfully one thing is certain; knowledge is power!