Weight
loss, pound shedding, figure shaping; or whatever you may call it; BODY FAT
loss program is not always about losing weight! One of the most obvious ways by
which you can lose weight, which everybody knows is to EAT FEWER CALORIES than
WHAT you BURN each day.
As
simple as that sounds though, it is one of the most difficult and challenging
tasks people face throughout their lives. How can you even tell that you are
eating less calories that what you are burning?
So,
although it may sound idealistic to have a calorie deficit sweet spot by eating
VERY LITTLE amounts of food; you are also going to feel absolutely miserable
and lack a lot of energy!
So
ALWAYS REMEMBER, the ideal CALORIE DEFICIT is definitely LARGE ENOUGH to
STIMULATE STEADY FAT LOSS; but not to keep you in a lethargic and constantly
famished mode!
For
example, suppose you burn 2,500 calories on one day; but you only eat 2,000
calories; then you have already created a calories deficit of 500 calories for
that day! A calorie deficit in fact forces the body to make use of non-food
sources of energy such as body fat (although it can make use of muscle tissue
for energy) to make up for the lack causing weight loss.
So,
you may just want to “bubble-wrap” your weighing scale- hide it in the attic or
basement and just solely focus on your body’s composition – i.e. the amount of
fat to muscle ratio.
There
are two very important components that are essential to know, to that you will
be able to lose weight efficiently. These are: how many calories you BURN AT
REST and how many calories you BURN DURING YOUR WORKOUTS.
THE
ONLY SECRET TO LOSING WEIGHT IS TO CREATE A CALORIE DEFICIT & TO STICK TO
IT!
This
differs from person to person, according to their age, gender and activity
level. Burning body fat and losing WEIGHT are two different ways of saying the
same process. However, your genetics determine where your fat is stored and for
most people this is mostly the midsection and arms.
We spend approximately 1-2 hours at the gym
(i.e. if we are particular about our health), but we expect our body to slim
down just through that workout that we do during the day.
Following
a high-protein meal plan is very crucial to lose weight, especially fat. Two
things are the devil when it comes to dieting and that is habits and cravings. Habits
are the most difficult part of the meal plan, adapting to challenges and
preparing your own meals. This is a real mental battle to fight.
What
is even more important is to be able to deal with constant cravings – like
pizza, lasagna, chips, ice cream, etc. These should only be scheduled as “cheat
meals” on certain days – for one meal.
How
Do We Create Calorie Deficits?
Losing
weight is so closely associated with calorie deficits; but is the solution to
fat loss jus calorie deficits and workouts at the gym? Of course it is well
known to reduce portions (eat less) and exercise a lot more, but a constant and
vigilant eye has to be kept on the calorie intake as well. No amount of
exercise or even calorie deficit can sustain one in the long run, if it is not
monitored well!
Diet-
Dieting is one of the most crucial aspects of calorie deficits and is the
biggest opportunity to eliminate unhealthy foods that have empty calories. It
is important to consult a dietician to get a proper nutritional plan that will
suit your body. Some examples of foods that are high in energy but low in
nutrients (minerals, fiber, antioxidants, vitamins) are candy, potato chips,
soda, cookies, muffins and most junk/fast food.
Exercise:
Did you ever think that just by exercising you could increase the size of your
calorie intake AND you didn't even have to sacrifice on your food? Its very,
important to include cardio exercises in your weekly workout, at least 3-5
times a week. This should last for about 30-60 minutes per session and can
alternate between different cardio machines (treadmill, cross-trainer,
spinning/cycle). Another very important workout that should be incorporated is
strength training, which helps in burning calories. This too should be
alternated 3-4 times a week.
There
will always be some questions though, which will always cross my mind:
· Is a calorie a
calorie regardless if it comes from protein, carbohydrate, or fat?
- Is it
simply creating a calorie deficit, so your body is forced to tap
into adipose
fat?
·
what is better: a high carb/low fat
or a low carb/high protein diet?
Calorie intake along with high energy level
expenditure will lead to weight loss, but how do we know that this weight loss
will be FAT only?
·
Is there any difference between calorie loss from a
protein, carbohydrate or fat?
The point is
that there are no REAL SHORTCUTS! NO special weight loss programs, diet pills,
exercise routines or magical trainer! A lot of sacrifice and hard work is
needed to lose weight or fat and anything that does not involve that is
UNREALISTIC and HYPOTHETICAL! You have to make small, daily changes to your “EVERYDAY”
habits. Its important to increase the amount of physical activity and cut down
the intake of calories. The KEY TO SUCCESS, is SLOW CHANGE – which will help
you lose weight and stay healthy!
Some
Calorie Deficit Foods
1)
Oatmeal: Low in sugar and high in fibre oatmeal is known
to provide sustained energy to the body.
2)
Green Veggies: Containing many valuable phytochemicals,
antioxidants and valuable vitamins green veggies provide benefits like fibre
for improved digestion. All you have to do is steam veggies; add an inch or two
of water, cover the bowl and microwave for 2-3 minutes.
3)
1/2 cup oatmeal (dry amount) made with water
4)
1/2 cup strawberries
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