Diet Programs Today

On food labels, the “Percentage of Daily Intake” are based on a calorie intake of 2000 calories per day. This is an average. Everyone has different optimum calorie averages based on a variety of variables, such as basal metabolic rate, amount of physical activity, genetic predisposition, gender, etc. Men typically consume more calories than women (on average 2700-2800 calories per day), due to a higher proportion of muscle to fat.

Basal Metabolic Rate (BMR) is the amount of energy the body uses while at restto perform such involuntary functions as the heart beating, regulating temperature, and other organ functions. You can calculate your BMR using a number of formulas - often based around your weight. Note that the thermic effect (the amount of energy your body needs to digest) of food also has an impact on your optimum calorie intake.

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You can start just by taking some of the higher-calorie items (soft drinks, candy etc) out of your diet, and trying to get out for some exercise. However you will find that without some serious commitment and a specific plan of action with specific objectives you won’t maintain consistency.

Results will keep you motivated.
You will probably need some serious help, and this is where some of the commercial weight loss programs come into play. Most of these programs have newsletters, goal-setting tools, and discussion forums with others to help keep you motivated and supported.

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Nothing. you don’t need to purchase ANYTHING to lose weight!.  If you know enough about nutrition and are very motivated, you can re-structure your lifestyle by yourself. Most of us don’t know enough about food, nutrition and exercise to design our own routine or don’t have the time to plan and execute, so we pay someone else to help us customize a fat loss program.

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Not many people maintain lower body fat without making exercise a part of their life. Cardiovascular fitness benefits you in many ways, such as keeping your heart strong. Creating an exercise habit that fits comfortably in your lifestyle will help you reach your goals and keep you from backsliding. You have to keep doing it though! The following are a few suggestions; brisk walking, jogging, cycling, swimming, dancing, climbing stairs.

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Your metabolism is a process by which body burns calories. Enzymes are used to break down the carbohydrates, fats, and proteins into materials that can be carried through the bloodstream and used by cells. The energy produced is either used immediately or stored for later. Generally when calories are stored, they are stored as fat.

So if you use more calories than you take in, you will lose weight. If you take in more calories than your body can use, you will gain weight. (A gain or loss in weight could be either muscle or fat).

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We are constantly inundated with new diet books and weight loss programs that have terrific claims, but remember:

• Everyone’s body is a little different.
• There is no magic cure or instant gratification in losing fat.
• You absolutely CAN transform yourself.
• Your best tool is to believe in yourself.

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It sounds logical but it doesn’t work. “If I don’t take in energy, I won’t need to use it.” This is why the whole picture is so important. If you don’t give your body enough fuel, it slows down to conserve- you’ll get tired, cranky and lose muscle – not just fat. Depriving yourself will also cause you to binge, or revert to old habits. You end up gaining weight because your metabolism is still slow. To lose fat you need to reduce your calorie intake, but too much will undermine your progress.

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You don’t have to weight train to lose fat, but it helps your metabolism run faster and builds lean muscle. Muscles are metabolically active and burn more calories all the time. Muscles also help you perform everyday tasks easier, making you more likely to do more, faster and easier. If you are not sure about weight training – remember: weight training builds muscles and they make your body strong and useful.

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Basically, it’s a simple law of energy made and spent. Taking in more than your body is using makes you gain weight. Using more than you are taking in makes you lose weight… more or less. While this basic formula is true in general, losing fat is more complicated-and can be difficult for most people.

The 5 principles required to lose fat (not just weight) in general are:

1. Balanced Nutrition
2. Heart-rate raising Exercise
3. Consistency
4. Reasonable Goals
5. Weight training

Some people may be able to lose fat with a balanced diet alone, but creating a system with all of the above principles will give you the best chance of success. The most important part is that it is a system you can live with- if you stop any diet, you will stop losing fat.

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Losing weight can mean that we are losing muscle, water (fluid), or fat. Your weight has no direct correlation to your body composition - so don’t weigh yourself too much - it can be confusing. Our water weight is fluctuates all day long. It’s better to focus on how you feel, how your clothes fit and how you look in pictures- not just that number on the scale.

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