Out of all the mistakes any person can do while losing weight is go on a diet.
Wait... Is he for real?
Yes I am, but let me explain this deceptive comment before you proceed on clicking the 'X' on your browser.
Dieting to me is a dirty word for the simple fact that it implies such a large change instantly cutting out all the good stuff and usually resulting in cravings which usually in turn results in shameful failure. It is why so many people yo-yo around.
The problem is easily compared to somebody who has ever quit smoking cold turkey. People who quit cold turkey smoking are more likely to pick it up again versus those who have weened themselves from it or gotten other types of help.
Another great example is General Mill's attempt at lowering the sodium levels in their foods. They found if they lowered it too much in too short of a period, people could taste the difference and ceased buying that particular product so over a period of extended time they have lowered the sodium content without you even realizing it and your still eating it!
So moving on from there, I know now not to go bananas and eat only [insert fad diet food here] but how much should I eat or not eat in order to lose?
This my friend is the crucial question. To answer it we need to first know your BMR, and then begin to track your input calories (food) and your output calories (exercise).
To start with, your BMR is the amount of calories that your body needs to function at the most minimal level (breathing, blinking, beating heart, pumping blood, etc). To find yours either google the term 'BMR Calc' or click here for the one I used. From there you need to figure out how active you are so you have a ballpark figure for how much you need. One way to do this is with the formula BMR X 1.F where F is:
1 for little or no exercise
2 for lightly active
3 for moderately active
4 for very active
5 for extremely active.
EX: BMR is 2000 calories and you have no time for any sort of exercise. 2000 X 1.1 = 2200 calories to maintain your current weight.
Once you have that information, you need to start tracking your input/output calories at a website like SparkPeople (I use this and highly it). Once you have it all under control I recommend a caloric deficit of no more than 500 calories. So if your daily requirement is 2000 calories, I recommend eating no less than 1500 calories for optimal results or else your body begins to go into lock down mode.
Even if you do not have the internet (you must have amazing friends to print this for you!) you can still get nutritional information from many food establishments and simply write it down.
So the secret is to eat just the right amount of calories?
Eating is one part of the metabolic puzzle the other piece being some good old fashioned exercise and I shall have many other posts regarding that subject. Until next time, friend!
Wait... Is he for real?
Yes I am, but let me explain this deceptive comment before you proceed on clicking the 'X' on your browser.
Dieting to me is a dirty word for the simple fact that it implies such a large change instantly cutting out all the good stuff and usually resulting in cravings which usually in turn results in shameful failure. It is why so many people yo-yo around.
The problem is easily compared to somebody who has ever quit smoking cold turkey. People who quit cold turkey smoking are more likely to pick it up again versus those who have weened themselves from it or gotten other types of help.
Another great example is General Mill's attempt at lowering the sodium levels in their foods. They found if they lowered it too much in too short of a period, people could taste the difference and ceased buying that particular product so over a period of extended time they have lowered the sodium content without you even realizing it and your still eating it!
So moving on from there, I know now not to go bananas and eat only [insert fad diet food here] but how much should I eat or not eat in order to lose?
This my friend is the crucial question. To answer it we need to first know your BMR, and then begin to track your input calories (food) and your output calories (exercise).
To start with, your BMR is the amount of calories that your body needs to function at the most minimal level (breathing, blinking, beating heart, pumping blood, etc). To find yours either google the term 'BMR Calc' or click here for the one I used. From there you need to figure out how active you are so you have a ballpark figure for how much you need. One way to do this is with the formula BMR X 1.F where F is:
1 for little or no exercise
2 for lightly active
3 for moderately active
4 for very active
5 for extremely active.
EX: BMR is 2000 calories and you have no time for any sort of exercise. 2000 X 1.1 = 2200 calories to maintain your current weight.
Once you have that information, you need to start tracking your input/output calories at a website like SparkPeople (I use this and highly it). Once you have it all under control I recommend a caloric deficit of no more than 500 calories. So if your daily requirement is 2000 calories, I recommend eating no less than 1500 calories for optimal results or else your body begins to go into lock down mode.
Even if you do not have the internet (you must have amazing friends to print this for you!) you can still get nutritional information from many food establishments and simply write it down.
So the secret is to eat just the right amount of calories?
Eating is one part of the metabolic puzzle the other piece being some good old fashioned exercise and I shall have many other posts regarding that subject. Until next time, friend!
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