Weight Loss - Simple Lessons for Sustained Success

Written by Liz Smith

Weight loss is a goal for many people today, but cutting through allrepparttar hype and getting quality information can be difficult. This article will give you information on your metabolism, nutrition, and exercise that you can use to evaluate weight loss programs that you may be considering, or to create your own. For healthy, effective, and sustained weight loss you need to be educated about how your body's metabolism works.

Your Body Does Basic Math

One ofrepparttar 149207 most important factors that directly impacts weight loss is a concept called “energy balance." Quite simply, this is a measure of whether a person has eaten more calories than they burned that day, or vice versa. Because of allrepparttar 149208 scientific jargon, it can be baffling to read detailed descriptions of how your body and metabolism work. But when it comes to weight loss, all you need to know is that your metabolism does basic math – addition and subtraction; calories eaten and calories burned.

  • Neutral energy balance – eatingrepparttar 149209 same number of calories as you burn every day
  • Positive energy balance – eating more calories than you burn every day
  • Negative energy balance – eating fewer calories than you burn every day
    • In order to begin healthy, effective weight loss, you need to achieve negative energy balance. There are two primary ways to do this – daily diet and exercise. We’ll take a closer look at each very shortly.

      However, it is important to note that most people who are aiming for moderate weight loss should not tiprepparttar 149210 scales too drastically into negative energy balance. For instance, if your daily activities result in 2000 calories burned per day, restricting your calorie intake to 800 calories per day would be excessive. You would lose weight, but probably not inrepparttar 149211 way you intended. Your body would see this drastic calorie restriction as starvation, and would begin hoarding body fat and burning muscle, in addition to losing valuable fluids and electrolytes, which is exactlyrepparttar 149212 opposite of what you are hoping to achieve.

      If you are at neutral energy balance and have moderate weight loss goals, then a calorie restriction of 500 calories per day will produce healthy, gradual weight loss. Be sure to consult your physician regarding appropriate levels of calorie restriction and activity if your weight loss goals are very aggressive.


      There are two main factors that you should consider when evaluating your daily diet – total calories and composition. The term "total calories" is as simple as it sounds -repparttar 149213 number of calories you have consumed in a given day. If you’re already mindful ofrepparttar 149214 total quantity of food you eat each day, and are good at estimating serving sizes, you’re in a good position to determine where your current energy balance is, and monitor it as you progress. If not, it can be useful to purchase an inexpensive kitchen scale to get a better idea of how big a serving that you consider “average” really is. You need to know how many calories you're eating on a daily basis in order to know where you can make improvements.

      The composition of your diet is also very important. With allrepparttar 149215 competing diet programs out there, it can be difficult to separaterepparttar 149216 science fromrepparttar 149217 hype. The guidelines inrepparttar 149218 USDA’s new food pyramid, called MyPyramid, are very helpful in identifying good food choices – whole grain carbohydrates instead of processed carbs (whole wheat bread rather than white), lean instead of high-fat protein sources (chicken instead of prime rib), and healthy sources of fat (olive oil instead of Crisco). These guidelines will serve you well in formulating a daily diet that will keep you well-nourished with sustained energy levels and feeling your best overrepparttar 149219 long term.

Weight Loss Setbacks and the "All or Nothing" Attitude

Written by Victor Holtreman

I want to talk aboutrepparttar "all or nothing" outlook that is death to any attempt to lose fat and get in shape.

You're probably familiar with this concept... you might be rolling along making progress at losing fat for a few weeks when a holiday rolls around (typically Thanksgiving) or duringrepparttar 149126 summer you have some company that comes to visit for a week. Suddenlyrepparttar 149127 rules you've been following go outrepparttar 149128 window: There are goodies all around, and with allrepparttar 149129 friends and family there's no time (or thought) given to working out.

Next thing you know, you look atrepparttar 149130 scale and you've put on two, three or four pounds overrepparttar 149131 course of a week or two. Weight that you worked so hard to lose, and took you probably twice that long to take off.

Your first reaction is probably to say "The hell with it, what'srepparttar 149132 point?" and go back to your old ways, and for good measure you probably end up even more overweight than where you started.

Believe me, that's completely understandable. The problem is that althoughrepparttar 149133 human body is a miraculous thing, it can also be brutally unforgiving when it comes to staying in shape. You can lose months of hard won fitness in a couple of weeks.

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