TIPS FOR SAFE WEIGHT LOSS

TIPS FOR SAFE
WEIGHT LOSS

What is necessary for safe weight loss? A calorie deficit must be created by exercise and calorie reduction (decreased food intake). This means more energy goes out than comes in. If it were only so simple!

Problem #1 appetite might to increase with activity level (this may cancel out any extra energy expenditure)

Problem #2 the body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy) - this is referred to as the "starvation response"

Problem #3 scales do not tell how much of the body weight is muscle, fat, OR water

Problem #4 we all know people that eat a lot (and eats a lot of "forbidden foods"),

BUT do not seem to gain any weight, while others eat very little and still have difficulty altering their body composition (See Tip #4). - genetics does have a large role in weight control

Tip #1 Begin weight training to build muscle mass and to increase metabolism. Exercise consistently. The energy expenditure will help develop a caloric deficit.

Tip #2 Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on what the scale reads.

Tip #3 Do not starve yourself. The body may shut down its metabolism and it will become extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Attempt to reduce late-evening food intake.

Tip #4 Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT never go lower than 1200 (females) or 1500 (males) total daily calories. Reducing the amount of fat in your diet greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).

Tip #5 Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit!

There are no magic weight-loss foods OR foods that are absolutely forbidden. Some are better than others BUT/ very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.

Tip #6 Choose water over pop for a low-calorie drink to reach your recommended daily intake of fluids.

Be honest #1 Do you really need to lose weight? Losing weight often involves certain sacrifices, so weigh the costs and benefits.

Be honest #2 Can you decrease your food intake without causing your health to suffer? Try to reduce calories with your health in mind by reducing the foods with the least nutritional value (i.e. processed foods, sugary drinks, excess sauces, sugar).

Be honest #3 Are you truly hungry when you eat? Are you just thirsty, bored, stressed?

Be honest #4 Are you active for only 30-minutes per day (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake due to your exercise regimen. There are lots of considerations regarding weight loss. Take some time and put together a plan of attack if it is really necessary.