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Complete Guide To Weight Loss (part 1)
Health & Fitness
From a glance, weight loss is simple. Eat less and move more. But it’s actually a lot more complex than that.
First of all, I would like to say that weight loss is 70% diet and 30% exercise. You can work out for 60 minutes each day, but if you still eat like shit, you will not lose weight. On the other hand, if you don’t exercise at all and eat less, you will lose weight. But to maximize the full potential of your weight loss, and to gain health, fitness, and self confidence, you should incorporate both. Think of it as a lifestyle change.
This isn’t some 3-month crash diet so you can fit into the dress for prom, only to regain the weight in a matter of weeks. You want to create healthy habits you can have for LIFE.
I’m not going to lie: weight loss is hard. It’s probably one of the hardest things you’ll ever do in your life. Which is why if you have a set-back, you have to keep on pushing. You’ll laugh, cry, and will want to give up at times, but I guarantee end result will be worth all the effort.
Setting realistic goals
You are way more likely to succeed in weight loss if you set realistic goals. A perfectly healthy rate of weight loss is 1-3 pounds a week. The heavier you are when you begin, the more weight you’ll lose. Anything more than 3 pounds a week without medical supervision means that you are probably losing muscle mass as well. So no, losing 50 pounds in a month is probably not an attainable goal.
Instead of thinking “Oh my god I have to lose 30 pounds in 4 months how am I ever going to start!”, divide up your goal into mini ones. Aim for 5-10 pounds a month, and soon it will seem less daunting.
Make sure your ultimate goal weight is also something that you body can reach. For example, if you’re 5’8” with a large frame, you’ll probably never be 100 pounds unless you resort to unhealthy methods. Your health is more important than how thin you are!
One pound of fat is 3500 calories. You can eat a certain amount of calories a day without gaining any weight, and this is called the recommended daily intake. Use this to calculate your RDI (it’s the maintenance one). To lose weight, you have to create a calorie deficit. Let’s say your RDI is 2000 calories a day. If you eat 500 calories less per day, that adds up to 3500 calories less in the whole entire week, which means one pound of weight loss!
If you consume 1000 calories less a day (which I don’t recommend unless your RDI is 2200 ), that means 7000-calorie deficit throughout the week, which equates to 2 pounds lost. Depending on your current weight and exercise level, you should aim to eat around 250-750 calories below your RDI each day. Never eat below 1000-1200 calories because you won’t be getting the adequate nutrition that you need, you’ll lose your energy, and your metabolism will start slowing down.
You can burn calories from exercise too! I’ll go more into that later. On days where you exercise, eat slightly more to replenish the energy you lose from exercise.
Should you count calories while losing weight? That’s a question I get a lot. I used to count calories religiously, but I found that it didn’t work for me. Try counting calories for 2 weeks. If it’s something you like, continue with it.
If you don’t like it, stop. This way you will know what a 1200, 1500, or 1800 (etc.) calorie day looks like.
http://www.losertown.org/eats/cal is great for figuring out how much weight you’ll lose depending on your starting weight, exercise, and caloric intake. It’s pretty accurate.
Myfitnesspal is a great site if you want to count calories. It has every single food imaginable and a lot of exercises. It’s also an app! It calculates how many calories you need to eat and how much you need to burn from exercise to reach your goal weight. It’s customized to your height, age, gender, and weight.