There is no mystery involved in weight loss - it's simply a case of consuming more calories than you take in - so calorie counting is part of the plan.
Diet pills, all kinds of shortcuts and tricks don't give permanent results, and you tend to gain all the weight you've lost as soon as you stop. A gradual adaptation and a longer term view give you results which are permanent, although less exciting.
You have to burn 3500 calories more than what you need daily for normal body functions, such as respiration, digestion and heartbeat, to lose one pound of body fat..There are systematic ways to achieve this goal.
To start with, assess your activity level by calculating the amount of calories you burn while you perform various activities, such as sitting, walking, jogging or exercising. Use a calorie counter to make these calculations. A heart rate monitor can help you to determine how many calories you burn daily.
Your basic metabolic rate (BMR) is the minimum number of calories your body requires for normal body functions, such as breathing, heart beat, digestion etc. Make these calculations to determine how many calories you burn for the basic body functions.
Calorie counting - calculating your calorie intake - is part of he holistic approach.
Finally, if you subtract the amount of calories you burn from the amount you take in, or vice versa, you can determine whether you are consuming more or less than what your daily intake totals. This should give you an indication whether you are likely to gain or lose weight.
An example of these calculations will be:
Calorie intake (daily): 2600 calories
Calories burnt: BMR 1500 calories
Daily activity: 1000 calories burnt
Total calories burnt: 2500
This means that your calorie intake is 100 more than your consumption. Since it takes +- 3500 excessive calories to add one pound of fat, in this case you will gain one pound of fat in approximately 35 days.
Highly processed foods with a high calorie, sugar and fat content, should also be avoided. High protein foods with a high saturated fat content, such as cheddar cheese, should also be avoided.
Healthy foods to include in your diet are fresh salad, lightly steamed vegetables, fruit, wholegrain breads and pastas. Nuts and olive oil are healthy items to include in your daily diet.
A gradual diet which helps you to lose a pound a week, is preferable to a crash diet, because gradual weight loss is much more permanent. It means 52 pounds per year which you will not gain again.
Permanent and sustainable weight loss is rather a gradual process than a sudden adaptation in eating habits and diet. Gimmicks may give you a sudden weight loss which is very dramatic and exciting, but permanent results are obtained the slower and genuine way. Learn to eat healthy and make changes which will give you results which will be lasting.
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