With all the weight loss tips on the market today the only one that truly stands the test of time is to consume fewer calories than the body uses. People who successfully lose weight learn how to apply this concept, while maintaining the energy levels required for training. However, before a fat weight loss diet is attempted, have a body composition analysis done to assess weight loss needs and set reasonable goals. Many people believe they need to lose weight because of a number on a scale. However, these people can have a high proportion of muscle weight (which weighs more than fat) compared to their fat weight. In such cases weight loss may impair performance.
Reducing calories and increasing physical activity is the healthy way to lose weight. Avoid fad and gimmick diets that promise quick or easy weight loss. The quick weight loss on these diets is usually due to water and muscle loss and often the weight loss is quickly regained. Fad and gimmick diets may give a quick fix, but they can have adverse effects on performance and health.
Here are five weight loss tips that are sure to help you loose weight in no time at all.
1. Lose weight at a gradual pace or a loss of 1/2 - 1 pound a week.
This pace allows for fat weight loss without irritability, fatigue, and weakness.
2. Create a 250 - 500 daily calorie deficit for effective long-term weight loss.
This can be done by decreasing daily calorie intake by 250 - 500 calories, increasing physical activity by 250 - 500 calories a day, or by using a combination of a physical activity increase and calorie intake decrease to create a 250-500 daily calorie deficit.
3. Choose a variety of foods from all of the Food Group Types in Sports Food Swaps.
Don't cut out whole Food Groups; instead choose lower calorie foods from each Food Group. For example, choose low fat or skim milk instead of whole milk, choose a skinless chicken breast over prime rib, and choose pretzels over chips.
4. Don't skip meals.
Eating food in small meals and snacks at regular intervals throughout the day, three or more times a day, provides a steady fuel supply to the body and keeps your metabolism from slowing down. Also, waiting until you're "starved" to eat can lead to binge eating which promotes overeating and makes losing weight more difficult.
5. Don't cut calories too low.
Cutting calories too low can slow metabolism and make it difficult to consume the necessary nutrients essential for performance and health. The lowest recommended calorie intake is your Resting Energy Expenditure (REE) calorie needs. This is the calorie level equal to the calories needed by your body to keep its systems working and its temperature regulated.