Diet Information
Tips About Weight Loss and Dieting

Tips About Losing Weight

Diet Information - Guide to Bathroom Weighing Scales

Weight Loss Tips

Losing weight is not just a matter of jumping on your weighing scales. It involves a number of weight-related issues, as follows:

  • How to lose the weight in the first place?
  • What weight do we lose - Fat? Muscle? Water? All three?
  • Once we lose weight how do we prevent regain - how do we maintain our loss?
  • How do we maintain good health while losing weight?

How To Lose Weight

The simple answer is: eat fewer calories than you burn. But first, calculate your daily calorie needs. See also, calorie needs for children and calorie needs for teens. Once you know how many calories you need to eat in order to maintain your present weight, simply subtract 500 calories per day in order to lose 1 pound per week, or subtract 1000 calories per day to lose 2 pounds a week. But do not eat fewer than 1000 calories a day, as this will cause ill-health, and may cause loss of muscle. Alternatively, instead of just reducing calories, you may increase your calorie expenditure. For example, if your calorie needs are 2000 a day, and you wish to lose 1 pound a week, instead of simply eating 1500 calories a day you might eat 1800 a day and take a brisk walk for 45 minutes to burn 300 calories. This combination will help you lose 1 pound of weight per week.

What Weight Do We Lose?

The simple answer is: we lose a combination of fat and muscle. And because both contain water, we lose water as well. To maximize the amount of fat you lose, follow these tips:

  • Eat at least 1200 calories a day.
  • Eat regularly throughout the day, starting with breakfast. Do not allow yourself to go longer than 3 hours without eating something, even if it's just a small snack.
  • Take about 45 minutes of physical exercise on most days of the week. Ideally divide your workout 50:50 between aerobic training and resistance training.

How To Prevent Weight Regain

Weight cycling or yo-yo dieting (repetitive losing/regaining the same weight) can lead to long term weight gain. This is because when we lose weight we always lose a little muscle, but we never regain muscle - only fat. Thus over time, our fat percentage grows. Since fat requires fewer calories than muscle, our calorie needs gradually shrink, making it easier to overeat and gain weight. So it's important to reduce the risk of weight regain. Here are some tips how to do it.

  • Weight regain typically occurs when we quit a fad diet, a very-low-calorie plan, or any very short term diet that causes us to adopt unrealistic eating habits. So when choosing a weight loss diet, choose one that encourages the adoption of sensible eating habits which are easier to maintain after the "diet" ends.
  • Get as much support as you can. Find a diet buddy, or exercise partner and make weight maintenance a joint priority. Also, if joining an online diet program, choose one which offers a weight loss forum.

How To Maintain Good Health When Losing Weight

Good health - both physical and mental - is best assured by choosing a nutritious weight loss plan and taking regular exercise. A nutrient-dense eating plan ensures you get all the necessary vitamins and minerals for good health, while regular exercise helps to improve mood and instill a sense of wellbeing - vital for combatting stress.

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