Successful Guide to Permanent Weight Loss

Successful Guide to Permanent Weight Loss

Many of us tried different “diets” and failed. Even if you have managed to drop few pounds down 90% of us will get them back on within 5 years time.

Because it is so hard to keep your weight at the same level, dropping it is just a first step of the weight loss process. Real work comes months and years later.

 

 

“The real challenge is not to lose weight, but to keep it off’

 

1. Ditch your diet

 

Ask yourself: “are you willing to follow your current diet for ever? Can you see yourself in six month time or years following current eating plan?

If answer is no, ditch your diet because it is not right for you.

If you want to lose weight permanently change your lifestyle forever.

 

2. Burn more calories than you consume

 

To lose body fat successfully you have to burn more calories than you consume. This is called achieving negative energy balance. The best way to achieve that is to combine healthy, nutritious eating with physical activity.

 

Sticking just with exercises or diet will not give you results you wish for.

 

Mix it together in the right way and you will;

 

1. burn more calories than you consume = weight loss
2. get and keep lean body
3. reduce fatty tissue
4. reduce cellulite

 

Simply you have to learn to asses your every day activities. During days when you are not exercising or planning to do low impact workout (yoga, stretching, walking) eat less. You don’t need as much energy from food as on the day you planned to perform burst training or strength session.

 

If you are cutting calories;

 

1. Reduce fat to 20-25% of total calories
2. Reduce carbohydrates to 15%

During training, eat 4-7 g/kg body weight

3. Consume enough protein 1,6g/kg body weight

 

Reduce fat and carbohydrates, but increase protein consumption.

 

 

3. Avoid crash dieting and dehydration

 

Many of us are tempted to take a shortcut to speed up the process of weight loss. Rapid weight loss may lead to menstrual irregularities, stress, stress fractures, and eating disorders.

Crash dieting also lead to further weight gain, and yo-yo effect.

 

If you don’t drink enough (minimum of 8 glasses of water a day) you will cause;

 

• slow metabolism
• belly cramps and pain
• bloater belly
• lower performance (fitness and gym)

 

Rapid weight loss will lead to;

 

• yo-yo effect
• weight imbalance
• increased risk of heart disease
• diabetics
• gall bladder syndrome
• reduction of lean body tissue
• nutritional deficiency

 

4. Eat enough on your training day

 

When on reduce menu you are not providing enough calories and carbohydrates (I know you are scared of them) to support intense training.

If you want to eat enough on your training day your glycogen stores will run low. That leads to tiredness, fatigue, low energy and very poor performance.

 

Solution; reduce calorie intake by 20%. That will give you energy to train and drop pounds at the same time.

 

Fact! Reducing calories intake by 10-20% will give you 0.5 kg weight loss per week.

 

Now the scary part (for most of women)

 

Most of your training energy should come from carbohydrates. 50-60 % of your energy comes from carbs and is essential to keep and grow your muscles, strength, endurance and performance.

 

Fact! If you consume very little or no carbs you will lose muscles.

 

You need muscles to reduce fat.

 

5. Carbohydrates will help you burn fat

 

Fact! Studies have shown that eating carbohydrates increases metabolic rate.

 

Between 10% and 15% of carbohydrates is used to keep your body temperature at certain level. The rest will be converted into glycogen.

 

WARNING! Consuming high GI carbohydrates can lead to fat storage.

 

High GI carbohydrates lead to rapid insulin release. The more insulin in bloodstream, the more carbs will be turn and deposit as fat.

 

High GI carbohydrates to avoid;

 

• cereal
• potatoes
• white bread
• white rice
• white pasta
• white flour
• cantaloupe
• watermelon
• pineapple

 

Tips for healthy carb eating:

 

• eat cereals based on oats or bran
• use whole gain bread
• mix fruits and veggies
• Add new carbohydrates. Try lentils, legumes, brown rice or quinoa.
• Have smaller food portions

 

6. Switch off hunger mode with proteins

 

Similar to carbohydrates, proteins consumption produces heat.

Protein is the most effective nutrient in our menu for switching off hunger signals.

This is good news as eating proteins will stop you from overeating.

 

7. Avoid alcohol trap

 

Have you ever heard the saying that wine is good for your health? For health maybe but for slim body it is not so much.

 

Fact! Alcohol cannot be stored in our bodies. It has to be converted into energy straight away.

 

When your body is turning alcohol into energy source, the same process is suspended for fat and carbohydrates. That means the surplus from the last two is stored as fat.

 

Alcohol= 7kcal/g

Alcohol= sugar +carbohydrates

 

8. Do not sabotage your metabolism

 

Unfortunately, this is the biggest mistake most of women will do during weight loss.

If you try to reduce calorie intake, your maximum cut should be 10-20 %. If you cut more, your metabolism will slow down.

 

Small reduction will lead to oxidising more fat storage. Drastic calorie cut will make your body metabolism to slow down in order to reserve some energy for later. And that is not everything.

During drastic calorie cut your protein oxidation is increased and glycogen dropped. It means you will lose lean muscle tissue, drop energy levels and feel extremely hungry.

end of part one…