Weight loss is a goal so many people have at some point in their life. There is just an abundance of information and diets out there telling you how to achieve this goal. What the diet industry would like you to believe is that weight loss is difficult yet at its core weight loss is simple math about calories in versus calories out. Therefore, we will look at how to lose weight effectively with diet and exercise.
In addition, towards the end of this article, there are:
- Two interesting videos on the subject: Weight Loss Diet Tips and Rules and Helpful Weight Loss Tips To Make Your Weight Loss Journey Better
- Simple 2 Minute Ritual To Remove Dangerous Belly Fat
Is it possible to lose weight by manipulating calories?
Let us begin by looking look at what calories are, how they work and how you can manipulate them to help you lose weight. Let’s start with calories first.
What are Food Calories
Calories are a measurement of energy. A single calorie unit – known as a gram calorie refers to the amount of energy it is needed to raise one gram of water by one degree Celsius.
The calorie most of us are most familiar with is food calories or kilo calories. One food calorie equals one thousand gram calories and is the standard means of measuring the amount of energy in the food that we eat. With the exception of water, everything we eat and drink contains calories and these calories provide energy needed by the body.
The amount of calories in our food is mainly determined by fat protein and carbohydrates known as macro nutrients. All food contains one or more of these macro nutrients and each one contains a different amount of calories or energies. Carbohydrates and proteins have four calories per gram while fat has nine calories per gram and alcohol has seven calories per gram.
In simple terms, this mean 100 grams of pure protein has 400 calories, while 100 grams of fat has 900 calories. When you see the calorie content of your favorite food what you are seeing is the amount of energy that food will provide based on its unique mixture of fat protein and carbohydrates.
So how do calories work?
Now that you know what they are, It may be appreciated that every person needs a certain amount of energy every day for basic human functions and to keep their body alive. Calorie intake is an easy way to measure and determine how much energy you need to make sure that you are getting the right amount.
How much energy or how many calories you need each day depends on your age, gender height, weight and activity levels.
You may have heard others talking about their metabolic rate or metabolism. Remember metabolism rate or metabolism is the amount of energy your body uses each day to support your heart lungs and brain function to digest food and exercise and complete your daily tasks.
Therefore, basically it’s the amount of energy that is needed to do your work throughout the day your resting or basal metabolic rate is the minimum amount of energy you need each day for these functions if you are at complete rest.
Since very few people are at complete rest all day, the amount of calories you need takes into account any activity that you do – no matter how heavy or light. Extra movement means extra energy to fuel the movement. So what exactly does this mean?
It means that a male of average height and weight who doesn’t do any activity during the day would need less calories or energy or food than a male of the same height, age, weight who is active all day.
It seems pretty simple right and it is so.
Body Weight and Food Calories Co-relation
Now let’s take a look at it in terms of body weight. Every time you eat or drink, you are taking some energy to fuel your body. Similarly, every time you exercise or perform an activity you are taking that fuel or using your energy out of your body.
When you take in enough energy or calories each day to meet your body’s needs your body uses that energy for its daily functions and your weight remains the same.
Remember when I mentioned weight loss is simple math. When we take in more calories than we need your body stores this extra energy and puts on weight. When you take in fewer calories than you need your body uses its stored energy and makes up the difference and allows you to lose weight.
No weight gain, no weight loss situation
So let’s say that you need around 2,500 calories a day based on your height, weight, age, gender and activity level there are online calculators and I suggest doing this. If you consume 2,500 calories throughout a day your body will receive all the energy it needs.
It doesn’t need to store any or use any extra.
When does body gain weight?
Now if you were to consume 3000 calories a day instead of 2,500, your body will first use those 2,500 calories and then store the remaining 500 calories for later use. Many people believe that these calories are stored the same way that they are received. They think the fat is stored as fat, the protein is stored as muscle and the carbohydrate is stored as sugar. But this is not the case and it’s not true.
Your body doesn’t care where the calories come from. Just that it has them. So these extra calories are stored as energy and this leads to weight gain in the form of extra body fat. It is regardless of the type of calories that you ate. Extra energy is extra energy and if your body doesn’t need to use it, it simply stores it.
When does body lose weight?
On the other hand, if you were to only eat 2,000 calories a day instead of 2,500, your body will lose those 2,000 calories first and then find the extra 500 calories it needs by releasing some of the stored energy in your body or extra body fat.
Generally when you are trying to lose weight the goal is to lose stored body fat. That’s the fat that you want to get rid of.
People want to make their waist slimmer, they want to make their arms less flabby, they want to get rid of that body fat. In some cases your body may burn stored sugar or glycogen first before burning the fat and in some extreme cases it will break down muscle tissue for extra energy.
How To Lose Weight Effectively With Diet And Exercise
The good news is that you are able to manipulate calories and your body’s stored energy to lose weight and it’s easier than you think. The first thing to remember is that how you get your calories. It is less important than how many you consume. Although the calorie value of macro nutrients differ.
#1 Reduce Calorie Intake
The important point to remember is to take in fewer calories than you need each day. Even if you only need 100 to 200 calories less, you will lose weight overtime because your body will be forced to find those extra calories from stored energy. It is usually in the form of fat on your body.
#2 Source of Calorie Doesn’t Matter
A calorie is a calorie no matter where it comes from. If you need 100 calories your body doesn’t care if it’s 100 calories of protein or fat or sugar so long as it is 100 calories.
Recommended reading: Negative Calorie Foods That Are A Must
This has been proven and there was a guy that went on a diet. He ate less than how many calories he needed. But he ate it all in gas station junk food and he still lost weight. So it doesn’t matter if it’s junk food or if it’s prime steak. It doesn’t matter really.
#3 Right Type of Exercise to Keep Burning Calories
When manipulating calories for weight loss, it is the exercise most people focus on. This could be low intensity or steady-state cardio. For example, walking at the same speed or intensity for a long period such as 60% effort for 60 minutes when people are trying to lose weight.
Now there’s nothing necessarily wrong with exercising this way. Of course, the body will burn calories. But you will only burn them while you exercise. If you’re trying to manipulate calories and burn the stored energy faster high-intensity exercise is a much better idea.
High-intensity exercise means exercising at a high intensity level such as 80 to 90 percent of your effort for a short period of time such as 20 to 30 minutes.
On the surface, you will burn fewer calories because you are exercising for less time duration. But high intensity exercise keeps your metabolism raised long enough even after you finished exercising.
For example, weightlifting is a great way to burn calories even after you’re done weightlifting. This means that you can continue burning calories for up to 24 hours after your exercise session.
Do read : Why You Should Not Exercise When Angry
Benefits of High Intensity Workout
Let’s say a 60 minute walk burns 400 calories. Your heart and metabolism are only raised while you’re walking and return to normal when you’re finished. But if you complete 20 minutes of high-intensity exercise you might burn 200 calories after you’ve finished. Your heart rate will return to normal but your metabolism will stay high. This is the key.
Also refer to: Weight Loss By Swimming
The metabolism stays high for an hour after your session and this goes for cardio and weightlifting. That’s an extra 600 calories you have to continue to burn – burning for your body a total of 800 calories. Now if your body needs 2,500 calories and you’ve only eaten 2,000 calories and then burn 800 calories that’s a 1300 calorie deficit that your body needs to take from stored energy.
How to lose weight fast
Do this kind of physical activity four or five times a week and that’s a lot of stored energy that your body is using.
Weight Loss Calculations Made Simple
In general terms, most people use 3500 calories as one pound. So you can use this in your calculations. If you need to lose five pounds of a month or you need to lose one pound a month – as you can see the basics of weight loss are simple.
Create a calorie deficit either by eating less or exercising more.
Your body is forced to burn stored energy and get the extra calories off that it needs to regulate your daily needs. Best of all you can choose how to create this deficit either by eating less or by exercising more or both and to manipulate your calorie needs to lose weight.
Oh yes, I want to mention one more example. I heard this when I was in school that when you’re trying to lose weight you can’t just say, oh I want to lose some stomach fat. That’s not how it works. Your body is like a pool. So if you want to get rid of your stomach fat you’re going to have to decrease the total amount of body fat all over your body. If you want to get rid of those flabby arms you’re going to have to get rid of your total overall fat.
Video: How to Lose Weight: Fast and Easy Weight Loss Tips
Psychological Tips To Lose Weight
I also want to give you five psychological tips that will help you actually lose weight. If you have any other tips, make sure to leave a comment below.
#1 Set Weight Loss Goals
One of the best ways to get your mind ready for the unnerving task of losing weight is to set goals.
This is a tactic that can be used for pretty much any situation – your financial life, your relationships but it’s especially useful with weight loss. When you set realistic goals for yourself you can then tackle things one pound at a time.
Losing hundreds of pounds may seem impossible but when you split it up into segments of a few pounds each month, it seems a lot more doable.
Don’t stress if you don’t meet your goals. Just try extra hard next time and focus on the next month.
To get full benefits, it is necessary that these goals are written down not and not just vague ideas in your head.
Pin that list of goals to your fridge with a magnet or somewhere else that you’ll be reminded very often and you’ll be amazed at what you can get done.
#2 Reward Yourself For Achieving Weight Loss Goal
Giving yourself rewards along with setting goals a good way to make weight loss seem a lot more doable. The idea is to have rewards after each goal you achieve. For example, tell yourself that if you lose 10 pounds this month you’ll buy yourself that fancy new wristwatch that you’ve been eyeing.
Motivate Yourself Harder
Another tip is to give your friend $100 or $500 or some other item of value to you. Tell him not to give it back until you’ve reached your goal. This will make losing weight seem like a much more positive thing than if the only reward is to move on to the next goal.
it’s another simple way to trick your mind into thinking that there is light at the end of the tunnel and is just a little bit further.
It is another psychological trick of weight loss. Portioning is a simple and effective tactic. What it involves is simply taking your snacks and splitting them into portions – usually with a zip loc bag or Tupperware or some other kind of container.
When you feel like snacking, don’t feel guilty about grabbing one of these small portions and munching on them. When you finish the portion, you will most likely feel full and satisfied.
Now this is because splitting snacks into portions tricks your mind into thinking you’ve eaten more than you actually have. When you finish a bag full of pretzels for example, you feel like you’ve finished it all.
Instead of continually reaching into the bag for more, not only is your mind trick but your stomach feels full as well.
Take note of your barriers. It’s not a good idea to be too hard on yourself when trying to lose weight.
This will only stress you out more, making it harder to lose weight. Instead of getting frustrated with yourself when you lose discipline, take a second to think. Ask yourself why did I lose focus? What was it that made me give in to my cravings?
When you figured out what caused you to eat that cake or ice cream, you can take note of it and you will be better equipped to deal with it or avoid it in the future.
The goal of weight loss demands that you approach your own body and mind with a very scientific mind set. Try to view it all as an experiment. If you think about what caused the slip up instead of blindly getting mad at yourself , you can improve your discipline and be ready for the next time you face that barrier.
#5 Distract Yourself
Anyone who has ever tried to lose weight knows that craving can rear the ugly heads when you least expect it.
So how do you prepare to deal with them? The tip is to come up with distractions. Take a notepad and write down ten things that really occupy your mind; things like video games, sports or doing chores are perfect examples for distracting yourself from cravings.
These can also be things that help your mind, like going for a walk, bird-watching or painting a picture. When you’ve got that list ready, as soon as you get a craving to eat those brownies you can distract yourself with that list.
Have you tried Weight Loss Affirmations ?
You’ll be surprised at how fast the cravings will fade to the back of your mind.
I really hope you learned something in this article and thanks for reading till the end.
Other articles recommended for you on this site:
- Weight Loss Diet Tips And Rules
- Choosing Best Weight Loss Program For Your Goals And Lifestyle
- How to Lose Weight Fast and Easy Weight Loss Tips
- Tips for Losing Weight without Counting Calories
Simple 2 Minute Ritual To Remove Dangerous Belly Fat
If you want to know more: Click here now
Disclaimer and Precaution
Please do consult your medical doctor and / or weigh loss dietitian before you start a new diet. This is also applicable to new workout or exercise routine, especially if you have not done any exercises for a long time or have injuries or have certain health conditions.