What is necessary for safe weight loss?
A calorie deficit must be created through exercise and a small calorie reduction.
This means more energy goes out than comes in. If it were only so simple!
Problem #1
Appetite seems to increase with activity level (therefore cancels out energy expended),
this may not always happen.
Problem #2
The body will attempt to conserve weight during times of increased activity and
reduced calorie intake (body becomes more efficient with energy).
Problem #3
Scales do not tell how much of the body weight is muscle, fat, OR water.
Problem #4
We all know someone who eats a lot (and eats a lot of "forbidden foods")
BUT does not seem to gain a pound, while others eat very little and still have difficulty
in altering their body composition.
Tip #1
You must use weight training to build muscle mass and increase metabolism and you
must exercise consistently. The energy expenditure will help develop a negative
caloric balance.
Tip #2
Base your success on how you feel, how your clothes fit, and how well you perform
in your sport/activity, NOT on how the scale reads.
Tip #3
Do not starve yourself. The body may shut down its metabolism and it becomes extremely
efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout
the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary
food intake.
Tip #4
Remember you are trying to eat fewer calories then are needed to maintain weight.
Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never
go lower than 1500 total daily calories. Reducing the amount of fat in your diet
greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).
Tip #5
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit!
There are no magic OR forbidden foods. Some are better than others BUT very few
items need to be fully excluded from a diet. Allow yourself at least the occasional
treat.
Tip #6
Choose water as your low-calorie fluid source, unless you need the nutrients that
are provided by a glass of milk OR juice.
Be honest #1
Do you really need to lose weight? Losing weight often involves certain sacrifices,
so determine if it is really necessary for health or performance and then make full
commitment to the goal.
Be honest #2
Can you decrease your food intake without your health suffering? Try to reduce calories
with your health in mind by reducing the foods with least nutritional value (i.e.
processed foods, sugary drinks, excess sauces, and sugar).
Be honest #3
Are you truly hungry when you eat? Are you just thirsty, bored, stressed?
Be honest #4
Are you active for only 30minutes (your exercise session) and then stuck in a chair
for the rest of the day? Consider this before you justify an increase in caloric
intake.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training