It’s the New Year, so it must be the start of another diet. For the first few weeks, the plan appears to go fairly well. Your motivation is still pumped, the poundage is actually coming off, you feel great. Then beyond that, the needle on the scale stops moving lower.
In an effort to getting the scales going backwards again, you intensify your efforts by cutting back on your calorie intake even more. But then, that doesn’t seem to work either. Frustrated, if you’re like most, you’ll then just give up your diet plan altogether.
If this sounds too familiar, that’s because your body knows the exact weight that it feels the most comfortable at, while it also knows the exact amount of energy, as in calories, which it needs on a daily basis to perform at peak performance.
Diets And Basal Metabolic Rate
The body regulates itself to keeping your heart beating properly and the lungs pumping oxygen the most efficiently. For the majority, this is around 2000 a day. What this number refers to is your basal metabolic rate or (BMR).
Once you body begins to sense that it is not getting enough calories for it to meet its needs, then it naturally slows down your BMR. So if you feel that your body is fighting you every time that you’re on a new diet, then you’re right.
Most will define a diet as cutting down significant amounts of calories suddenly, but what happens is your BMR as a result slows way down to compensate for the deficit. What you then end up with is that dreaded weight plateau where the scales won’t budge.
What successful weight loss and maintenance is regulated by is a number of different factors, which are both psychological and biological. The beginning of any diet plan to healthy and permanent weight loss begins with following a certain path.
Eat In Order To Lose Weight
What your body believes is that starvation has set in every time that you go on a new diet, and because of this, it becomes a wonder that anyone can lose effective weight. So there’s a secret of losing weight where your body won’t fight against you.
What you need to do is eat. The reason being that we’re already aware that once your body senses that it’s not getting enough calories to meet its requirements, your metabolism then naturally comes to a screeching halt, so you need to avoid this.
The formula being first divide your weight by 100; that’s the maximum pounds that you can expect to lose each week. So say that you happen to weigh 200 pounds, and you’re wanting to reduce to 120lbs.
To lose and then keep that weight off, you should be aiming to lose no more than 2 pounds per week on average. To just lose 1 pound, you’ll need to have a deficit of 3500 calories. So in order to lose 2 pounds, that means 7000 calories per week, or 1000 calories per day.
Eat As Regularly As Possible
Keep in mind that it’s your liver that sends out the distress signals say mid afternoon, making your body crave for something that’s high in sugar or fat, such as a slice of chocolate cake.
Your liver wouldn’t crave for that cake if you would have been eating enough calories that day. The deficit of calories and then craving for food isn’t ideal in the long run. So the solution is eating smaller balanced meals once every few hours, this to keep your liver satisfied.
How Essential Is Exercise
So let say that you weigh 200 pounds, you goal is losing 2 pounds per week. You understand that dropping 1000 calories per day isn’t healthy, which causes a metabolic slowdown by doing so.
So what you need to do is exercise. What exercising does is it off-sets the lowering of your basal metabolic rate, which occurs whenever you cut down calories. So you’re wondering how exactly this works?
What specific exercises such as strength training does is it increases muscle mass, and what muscles do is they burn more calories than fat, while also taking up less space in the body. So increasing muscle mass equals an increase in BMR.
What frequent exercising also does is it causes enzymatic changes which promotes fat loss, the key being switching up your workout routine after every 6 workouts or so, this just to keep your body guessing.
Real Weight Loss
So your quest is to lose 2 pounds per week off your 200 pound frame. If your plan is to lose half that weight, 1 pound per week through calorie restriction, then you’d need to somehow cut down 500 calories per day.
You can enjoy that cafe mocha from your favorite coffee spot, or that piece of that chocolate cake, which results in your body not freaking out and going into starvation mode. But then, you’ll also need to exercise to burn off the other 500 calories per day, which keeps your metabolism humming.
To do this, you need 30 minutes of highly intense interval training every day. Another way is 1 hour on the treadmill, or 30 minutes on the treadmill combined with 20 minutes of lifting weights.
Get It Any Way You Can
It doesn’t necessarily mean that you need to go to the gym everyday. Just being more active in general will help in burning valuable calories. So walk to work, always take the stairs, park far away from the grocery store, go for a jog or a bike ride.
These routines can quickly turn into a habit, taking these frequent movement breaks on a daily basis can easily burn up to 200 calories per day. This a lot better than going into starvation mode which accumulates fat.