Weight Loss = Calories Used VS Calories Ingested
The weight loss plan is a multiple pronged plan-of-attack towards reducing your caloric intake to less than your caloric expenditure. This is all weight loss truly is, calories used versus calories ingested. The difference between those two things is either weight loss or vice-a-versa. Use more calories than you take in, and you will lose weight. Use less and you will gain. It comes down to a very simple arithmetic problem, which is a great deal easier to conceptualise than it is to truly implement and abide by.
Obviously, as stated in the introductory paragraph, one of the essential points of the weight loss plan is the reduction of daily caloric ingurgitation. This is probably the true root cause of rampant obesity, and not as much a thyroid problem as many would like you to believe. The first step that the average person needs to take, in my honest opinion, is a drastic reduction of the amount of calories they consume on a daily basis.
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Reduce the amount of Red Meat in your Diet
Meat is everywhere for the American consumer. Taco Bells, McDonalds, Burger Kings, Arbys, Wendys, and an endless slew of other junk peddlers are presumably no more than a couple of blocks away from nearly any person in the mid-west. That is not to say that such a problem does not plague other sovereign nations, but there is a difference. Mainly that difference lies in the size of the meals those places have available. The average American fast food chain serves much larger portions, than, say, the average French fast food chain.
So how much meat is an adequate amount for one to consume in a healthy low calorie diet? Raymond Kurzweil outlines in his brilliant work, “The Ten Percent Solution,” that the average adult male needs only about four ounces of lean low-fat meat a day. This means some skinless chicken breast, or a small pork loin. I suppose a roast, or burger from time to time is acceptable, as long as it is not made a daily habit. Red meats should only be consumed about once a week, at the most.
Balance your Diet
Step two is making sure your nutritional requirements are met by the food you are consuming. A low calorie near vegetarian diet, means making sure your body is receiving the vital proteins it needs in order to sustain yourself. This is not as difficult as it seems, being that there are several different classes of non-meat food products which carry several different types of protein.
Legumes, asparagus, spinach, peanuts, lettuce, carrots, beans, peas, tomatoes, lentils, mushrooms, and corn are all good sources of protein in the vegetable world. A diet composed mostly of foods like these, little to no junk food filled with sugar and high fructose corn syrup, and balanced levels of the other food types; grains, meat, dairy, and fruits, will not only be a better fit for your body and metabolism but nearly guaranteed to drastically reduce your intake of calories, and more importantly, calories from fat. Balance is fundamental.
Get into Cardio
I’m very familiar with how well this sort of diet works. When I first began my hobby in cycling I was in less than perfect shape, and I tried to make up for it with spirit. Needless to say, I found that when cycling against opponents who had utilized diet to fine tune their bodies to peak efficiency, I found my spirit lacking.
I knew I had to make a change.
So I researched, and researched, and researched, and the general consensus I found nearly everywhere is that the fundamental keys to successful weight loss plans are low caloric intake, especially calories from fat, minimal carbohydrates and red meat, and lots and lots of cardio exercises. Cardio is the fastest way to burn calories, as it ramps up your metabolism significantly whilst you are exercising.
Increase your metabolism
Lifting and other exercises are good, and they do burn calories, but not in the quantities that induce appreciable weight-loss. If you can, I recommend lifting and cardio in cooperation with one another like Yoga, aerobics, rumba etc. While cardio ramps up your metabolism, it tends to plateau or level off once your work-out has concluded. Lifting, and weight training tend to keep your metabolism slightly elevated for an extended period of time after your work-out is finished.
After a few months of carefully regimented and meticulously adhered to dieting and exercise, I got back onto my bike a brand new man. I felt better on a daily basis, I began to cultivate enthusiasm for diet and exercise, where before there existed only apathy. I was confident, and I had started to really like what I saw in the mirror. Opponents started falling behind me with less effort than I could have ever hoped for, and even complimented me on my superior cardio. I saw the incredible positive impact a well made and followed diet plan can have on not just the body, but the perspective. The sudden flood of positivity I felt in my daily life is indescribable.
Check out your BMI and plan ahead
The diet plan should be individual and unique to your body. We are not all likely to have the exact same metabolic rates, nor the same nutritional needs. The body mass index- which I am usually dismissive of is useful in this regards, and I recommend consulting it to see what sort of daily caloric intake is required to maintain whatever your unique spot on that index is. Then, when you craft your weight loss plan, set your daily caloric intake just below that marker.
If you can stick to those requirements, carefully select foods that meet your nutritional requirements without exceeding your daily allotment of calories, ensure to the best of your ability that you are getting as little calories from fat as you can (ten percent is the optimum option if available,) and exercise daily, or at least every other day if you are unable to manage a daily work-out, there is no reason you cannot enjoy the same results I did.
You will find you feel better in your body, as well as about your body, and that is an amazing feeling. This is what the weight loss plan is truly geared towards achieving, in my opinion; confidence and a swelling sense of justified self-worth.
Being healthy is a pretty sweet bonus on top of a newly discovered pride, and faith in one’s own discipline and ability. You have the capacity to make these things a reality. It’s solely a matter of making the plan and sticking to it.
That is truly where most encounter difficulties. One can study the body all day long, carefully take every piece of information to memory, and then not lose an ounce if they can’t commit to those principles. Commitment is where most people run into failure with a weight loss plan. Mainly because it takes time for any plan to work, and many grow impatient- expecting immediate and incredible results. The best advice I can give to those struggling to maintain the guidelines of their plan is to implement a system of rewards.
The human brain has been evolutionarily conditioned to perform exceedingly when it is given an incentive or reward. For example, the sports drink Gatorade, while having electrolytes, salts, and other ingredients which do genuinely help replenish the body, works mainly by activating the reward centers of our brain. Sugar water would likely work just as well! Your brain has the power to commit itself unyieldingly to a path if the right conditions are met, and that is all about state of mind. It comes to the old martial arts adage; “Mind over matter.”
Make up for your rewards
While I was completely revolutionizing my diet and lifestyle I struggled from time to time. I was not one-hundred percent compliant all of the time. That’s okay! You can have a donut once a month if you so desire! But, you need to adjust your plan to account for those changes. If you eat the extra donut, you should add a couple extra blocks to your run, or a few more minutes on the jump rope, or whatever exercise you choose. Believe it or not, your mind, and not your body, is what will make you successful in this endeavour in the long run.
Are you currently working on a weight loss plan or have previous been on several weight loss plans that did or did not work for you? Give us your thoughts by leaving a comment below.