We didn’t believe the answers to these questions.
After all, our ancestors had to work for every bite of food they ate, whether they were hunters and gatherers or farmers and herders. And for all of them, tasty, high-energy foods like fat and meat and sweets, even fruit, were rare treats.
So it only makes sense that our bodies were designed to store every extra calorie as fat. Especially if we’re women, who have to survive pregnancy and nursing: our bodies are “wonder” at storing fat.
Calculate how many calories you body needs to consume to maintain your existing weight. This is called your maintenance calories.(Search Google with “calorie needs” and you will find a few different calculators to help you with this).
Initially, deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss – not fat loss.
Divide your calories over 5 or 6 meals rather than 2 or 3. You should aim to eat every 3-4 hours.
Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fiber foods.)
Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first, these changes may be difficult but you will get used to them and make vital calorie savings every day.
Drink plenty of water – at least 2 liters of water every day – if you are dehydrated your body will be less efficient and will make fat loss more difficult.
Try to eat low carb(complex only!), low fat and moderate protein.
Keep a food diary to monitor how many calories you are consuming – it is very easy to overeat.
Supplementing your diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.
The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success.
The reason that none of these weight loss methods seem to work is that, in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.
I went on my first diet around five years ago. Over the past four and a half years my weight went up and down as I tried every diet and exercise program under the sun. Nothing seemed to work for me. Until six months ago I enrolled in a weight workshop which taught me that I need to change the way I look at food. It was then that I realized that I had made many mistakes in my quest to lose weight.
We live in a culture that honors Type A, driven behaviors. That includes exercise and for many people, it’s taken away the joy out of simply walking. Instead of seeing walking as something you must do to get in shape, see it as a gift of being alive and let yourself fully enjoy the experience.