The healthiest way to lose weight is slowly at up to 2 lbs per week. If more than this is lost then a large proportion of the weight lost is muscle and this will make it harder to keep the weight off later on. Please take some time to sit down and think about what you want to change and why – write down your goals – think of small things you can change in a week to meet your goals. Starting to make small changes will see results. You can do this in a healthy and sustainable way. You all need to make sure you are eating healthily.
You may lose a few more pounds in the first few weeks as your body gets used to the calorie controlled diet. Please do not worry as your weight loss will settle down so you have a constant loss of 1 lb per week.
Please give your body time to get used to the calorie controlled diet and you will see results. Its near impossible to lose a pound of fat a day. The body just doesn’t work like that. You have to understand that your body is 80% water weight and when you fast, and workout hard, yes you burn calories but you are mostly losing water weight. That’s why when most people get on a diet they lose a lot of weight at first and then start to lose a lot slower in following weeks.
First couple of days of a diet and exercise program you lose about 80% of that in water weight and about 15% fat and another 5% muscle (muscle is your metabolism, that burns energy throughout the day, even at rest). Now that you lost a lot of water weight, and you cut a lot of calories from your diet, your body goes into survival mode, thinking that you are in a situation that may keep you from food for a long period of time (kinda like the fat storing ability of a bear when he sleeps for the winter, his calorie burning furance is cut in half and the body starts to burn muscle more then fat to help you survive longer).
For every 5 pounds of fat you lose you will lose one pound of muscle, that is how the body works. By the time you get down to your weight goal you will still more then likely have a slightly high body fat percentage because you lost a lot of your muscle mass, and your ability to burn calories has dropped about 50% causing you to yo yo your weight back up to what you started at and more then likely increase to even more. The best way to lose weight and keep it off for a life time is to make a lifestyle change, everyone these days wants everything now, and don’t understand that its not about now, its about tomorrow.
Experience has taught me that I have to have at least 1200 calories a day to keep my body from thinking that I’m part of a famine. It very efficiently maintains my weight to get me through this time “when food is scarce”…So eating a few more calories daily spaced through-out the day seems to give the signal that “food is plentiful” don’t store fat.
Please stick to the calorie quota and drink plenty of water and you will see the weight come off. Exercise will help you earn extra calories that you can eat and stay on target. Remember all exercise and activity earns extra calories and is beneficial to your goals. Additional calories expended through exercise can ‘compensate’ for occasions when you think you may need more calories.
If you know you are going out or have a special event don’t starve yourself throughout a day to save calories. It is better to compensate for any excesses over the period of a week or so and through additional activity.
The actual calorie count is what it really boils down to, but what you eat is also important. For the sake of your arteries and heart and cholesterol and blood pressure and everything else besides weight alone. I’d much rather eat 4000 calories of healthy foods than 4000 calories worth of cheeseburgers. Yes, the calorie count is the bottom line when it comes to losing weight. But who wants to lose weight and clog their arteries at the same time? There are many people out there, be it genetics or diet-related, that are at a healthy weight but still have high cholesterol due to diets high in fat.