There are several things that need to be in place before fat loss will actually work. The first is a calorie deficit, this means expending more calories than you are taking in. This can be done by exercising and by slightly reducing your intake. Your daily intake can be estimated by multiplying your bodyweight x 12 if you are male or by 11 if you are female. This will give you a starting point (very basic starting point). From here you start by reducing your calories by 250 from what that estimated number is and exercising at least 30 minutes daily. This will typically result in a 500 calorie daily deficit which will equal one pound of weight loss weekly. Now this is just a place to start as actually finding what your maintenance calorie level is (what you need just to maintain your current weight) is half the battle!
Second, try cutting all sugar as low as possible. Sugar is in everything so I know it’s difficult but eating or drinking sugar is the best way to NOT loss body fat. This includes soda, alcohol, and processed foods. Try and eat foods in their most whole and natural forms, if something comes in a box, can or is in the middle of the grocery store instead of the perimeters then you should stay away from it!
Third, eat more protein!! Most peoples’ protein intake is entirely too low. Now before you get all up tight, I am not talking about eating prime rib with each meal! I am talking about eating some small amounts of protein (10 to 15 grams) per meal. Protein will help stabilize your blood sugar levels, keep you fuller longer, and help speed up your metabolism. All good things!
Lastly, eat more veggies, especially green ones. This is kind of a freebie; you can eat as many dark green veggies as you want. They will help keep you full, provide fiber, phyto-nutrients and all the vitamins you need to help balance your body’s ph.
And as always, make sure you are getting 5 to 6 hours of activity weekly. I am actually getting ready to try a new product called a “body bug.” I have been fascinated by this product for some time and I will be getting it soon and reviewing it. It basically calculates how many calories you burn all day, keeps tracks of your steps and lets you know if you are in a calorie deficit. You can then upload it to your computer and log your meals online letting you know if you are in a balance or not. It looks like an ipod and you wear it on your arm. Very cool, I will play with it and let everyone know how it turns out. Until next time, JUST MOVE!