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Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
The funny thing about weight loss is, there is really only 1 actual
"thing" that causes it. It's the 1 thing that The Lose Weight Diet is
all about, of course. What there is a lot of, however, are ways of
actually making and ensuring that this 1 thing occurs, and occurs
consistently.
Below is a list of exactly that... my picks for the 5 best ways to lose weight.
Now, don't misunderstand me here. Making sure you get your carbs, fat and protein from high quality sources is a fantastic idea and I completely recommend it. And, paying attention to how many grams of carbs, fat and protein you eat each day is also a good idea for a variety of reasons. However, none of this causes weight loss.
Once again, there is only 1 thing that causes weight loss, and that is creating a caloric deficit. This means that whatever calories are needed to maintain your current weight, you just need to be a few hundred calories below that number on a consistent basis. So, if you maintain your current weight eating 3000 calories per day, you will lose weight by eating 2500 calories per day. That's it. That's weight loss. Make a small, gradual reduction to your calorie intake, and watch the weight come off. Simple.
Yet, it's a concept people can't seem to grasp. They continue to worry about eating less carbs, or less fat, or more protein, or healthy foods instead of unhealthy foods, good carbs instead of bad carbs, and so on and so on and so on. This is all well and good, but if you want to lose weight, all that matters is calories.
If eating 3000 calories per day causes you to gain weight, it won't
matter if those calories come from nothing but cheeseburgers and cookies
or salmon and brown rice... if you are consuming too many calories, you
will gain weight no matter where those calories are coming from. The
same happens in reverse, too. If eating 2500 calories per day causes you
to lose weight, it really won't matter much whether those calories come
from healthy foods or unhealthy foods, good carbs or bad carbs, high
fat or low fat... if you are eating the amount of calories that causes
your body to lose weight... you will lose weight. Period.
Yes, you should definitely try to eat as healthy as possible and pay attention to getting all of the little details right. It's important. However, in terms of just weight loss, all that matters is calories. So, before focusing on anything else, focus on calories. They are the one and only key to weight loss, thus obviously making this one of the best ways to lose weight.
If you currently drink regular soda, fruit juice, sports drinks, alcohol or any other form of liquid calories on anything close to a regular basis, and you cut it all out from of your diet, I can almost guarantee that it will create enough of a daily calorie reduction to cause you to start losing weight.
No exercise, no eating less. Just a switch from drinking stuff that contains calories to drinking stuff that doesn't (water would be the best option, but there are others). It doesn't get any easier than that, which is why avoiding liquid calories is an obvious choice for one of the best ways to lose weight.
And, herein lies a VERY big problem.
Expecting unrealistic weight loss results will cause most people to go on to waste a ton of time, effort and money on things that will never actually cause these unrealistic results to occur. Do you know what happens next? More time, effort and money gets wasted on trying to find other ways to make it happen. And this cycle continues on and on and on until an insane amount of time ends up passing during which no weight has actually been lost.
Why? Because instead of actually doing the very simple things that cause weight loss at its ideal 1-2 pound per week rate, you're busy searching for a way to do it faster, and such a way doesn't actually exist. Doing so is just a complete waste of time, effort, and most of the time, money. Not to mention, if you expect to accomplish something that can't be accomplished (like losing 10-20lbs per week or anything equally unrealistic), you are just setting yourself up for disappointment and failure. And, more often than not, that tends to lead to the "giving up" of trying to lose weight, only to repeat the same cycle over again sometime in the future.
So, do you want to know one of the very best ways to lose weight? Sets goals that can actually be reached, and have expectations that are realistic. If you don't, you will just end up disappointed, or even worse, in the exact same position you're currently in years and years from now.
How do you do this, you ask? Simple. Go to a free site like a Calorie Counter
and track it. Create an account (it's free) and then search for and add
all of the foods you eat each day. a Calorie Counter will then add up
and track all of the totals for you and give you a very clear view of
exactly what you are eating, and exactly how much you are eating. When
you realize that this is the key to losing weight, it always amazes me
to come across people who don't do it. And, more often than not... those
people aren't losing weight. Strange coincidence, ain't it?
And the tracking doesn't end with your diet either. Track your workout just the same. The only way you can increase strength, build muscle, improve endurance, flexibility, and any other physical trait you can possibly think of is by constantly striving to surpass what you were previously able to do. Lifted 20lbs for 8 reps last time? Your goal is to lift 20lbs for 9 reps this time, or perhaps 25lbs for 8 reps this time. Only able to jog on the treadmill for 3 minutes without having to stop to walk? Your goal this time is to jog for 3 minutes and 30 seconds before stopping to walk. This is progress, and this is the only way to create progress. By pushing yourself beyond what you were previously capable of.
And, the only way to do this is by accurately tracking what you previously did so that you can beat it the next time.
That's not all. Track your progress. Track your weight, your measurements, take pictures... whatever. The problem with trying to judge your own weight loss progress is that you see yourself every day, all the time. This makes noticing small gradual improvements harder for you than anyone else you know. So, what do you do? You track it. You weigh yourself first thing in the morning on an empty stomach once a week and keep a log of it. You take measurements (waist, arms, legs, chest, whatever you want) every week or 2 and keep a log of it. You take pictures of yourself every few weeks. You do all this so you can see with absolute certainty that your body is progressing in the right direction no matter what crazy things your eyes tell you when you look in the mirror every day. Not to mention, being able to actually see the progress you are making is more motivating than anything else you can imagine.
So, one of the best ways to lose weight? Track everything.
Why? So you read what they're writing, listen to what they're saying, try what they're offering, and, most important of all... buy what they're selling.
Instead of doing any of this, ignore it. Ignore it all. It will do nothing but get in your way of actually losing weight. It will cause you to waste time, waste money and waste effort. It will confuse you, create unrealistic expectations, and prevent you from doing what you need to be doing. This is why ignoring it all is one of the best ways to lose weight, period.
Below is a list of exactly that... my picks for the 5 best ways to lose weight.
1. Pay MUCH more attention to calories than anything else.
It still baffles me to this day that people who want to lose weight spend an insane amount of time worrying about carbs and/or fat and/or protein. Or worrying about eating whole wheat bread instead of white bread, or brown rice instead of white rice, or doing any of the other millions of things that are great ideas for improving your overall health and the quality of your diet, but will usually do nothing whatsoever to help you actually lose weight.Now, don't misunderstand me here. Making sure you get your carbs, fat and protein from high quality sources is a fantastic idea and I completely recommend it. And, paying attention to how many grams of carbs, fat and protein you eat each day is also a good idea for a variety of reasons. However, none of this causes weight loss.
Once again, there is only 1 thing that causes weight loss, and that is creating a caloric deficit. This means that whatever calories are needed to maintain your current weight, you just need to be a few hundred calories below that number on a consistent basis. So, if you maintain your current weight eating 3000 calories per day, you will lose weight by eating 2500 calories per day. That's it. That's weight loss. Make a small, gradual reduction to your calorie intake, and watch the weight come off. Simple.
Yet, it's a concept people can't seem to grasp. They continue to worry about eating less carbs, or less fat, or more protein, or healthy foods instead of unhealthy foods, good carbs instead of bad carbs, and so on and so on and so on. This is all well and good, but if you want to lose weight, all that matters is calories.
Yes, you should definitely try to eat as healthy as possible and pay attention to getting all of the little details right. It's important. However, in terms of just weight loss, all that matters is calories. So, before focusing on anything else, focus on calories. They are the one and only key to weight loss, thus obviously making this one of the best ways to lose weight.
2. Stop drinking calories.
As I just mentioned (and Phase 1 of The Lose Weight Diet explains in detail), the key to weight loss is just making a small reduction to your total calorie intake. One of, if not the easiest way of doing this is by not drinking calories... ever.If you currently drink regular soda, fruit juice, sports drinks, alcohol or any other form of liquid calories on anything close to a regular basis, and you cut it all out from of your diet, I can almost guarantee that it will create enough of a daily calorie reduction to cause you to start losing weight.
No exercise, no eating less. Just a switch from drinking stuff that contains calories to drinking stuff that doesn't (water would be the best option, but there are others). It doesn't get any easier than that, which is why avoiding liquid calories is an obvious choice for one of the best ways to lose weight.
3. Have realistic expectations and set realistic goals.
All doctors, nutritionists, trainers and experts pretty much unanimously agree that weight should be lost at the rate of about 1 or 2 pounds per week. If you understand this, and expect this, you will most likely go on to lose weight without any problem at all. However, if you are a normal person who watches TV, reads newspapers and magazines, goes into stores, or goes online, then there is a really good chance that you expect MUCH faster results than this.And, herein lies a VERY big problem.
Expecting unrealistic weight loss results will cause most people to go on to waste a ton of time, effort and money on things that will never actually cause these unrealistic results to occur. Do you know what happens next? More time, effort and money gets wasted on trying to find other ways to make it happen. And this cycle continues on and on and on until an insane amount of time ends up passing during which no weight has actually been lost.
Why? Because instead of actually doing the very simple things that cause weight loss at its ideal 1-2 pound per week rate, you're busy searching for a way to do it faster, and such a way doesn't actually exist. Doing so is just a complete waste of time, effort, and most of the time, money. Not to mention, if you expect to accomplish something that can't be accomplished (like losing 10-20lbs per week or anything equally unrealistic), you are just setting yourself up for disappointment and failure. And, more often than not, that tends to lead to the "giving up" of trying to lose weight, only to repeat the same cycle over again sometime in the future.
So, do you want to know one of the very best ways to lose weight? Sets goals that can actually be reached, and have expectations that are realistic. If you don't, you will just end up disappointed, or even worse, in the exact same position you're currently in years and years from now.
4. Track everything.
A lot of people think they are eating perfectly and that their diet isn't a problem. Then I recommend they start tracking their diet. And, guess what they realize? Their diet is the problem. They are eating way more calories than they thought (the big problem) and their diet as a whole is a lot less "perfect" then they thought it was. Do you know how they could have avoided this? By tracking their diet.And the tracking doesn't end with your diet either. Track your workout just the same. The only way you can increase strength, build muscle, improve endurance, flexibility, and any other physical trait you can possibly think of is by constantly striving to surpass what you were previously able to do. Lifted 20lbs for 8 reps last time? Your goal is to lift 20lbs for 9 reps this time, or perhaps 25lbs for 8 reps this time. Only able to jog on the treadmill for 3 minutes without having to stop to walk? Your goal this time is to jog for 3 minutes and 30 seconds before stopping to walk. This is progress, and this is the only way to create progress. By pushing yourself beyond what you were previously capable of.
And, the only way to do this is by accurately tracking what you previously did so that you can beat it the next time.
That's not all. Track your progress. Track your weight, your measurements, take pictures... whatever. The problem with trying to judge your own weight loss progress is that you see yourself every day, all the time. This makes noticing small gradual improvements harder for you than anyone else you know. So, what do you do? You track it. You weigh yourself first thing in the morning on an empty stomach once a week and keep a log of it. You take measurements (waist, arms, legs, chest, whatever you want) every week or 2 and keep a log of it. You take pictures of yourself every few weeks. You do all this so you can see with absolute certainty that your body is progressing in the right direction no matter what crazy things your eyes tell you when you look in the mirror every day. Not to mention, being able to actually see the progress you are making is more motivating than anything else you can imagine.
So, one of the best ways to lose weight? Track everything.
5. Stop looking and ignore EVERYTHING.
Yup, simple. There's what works, and is free, and safe, and simple, and effective... and then there's everything else. Ignore it all. Every single bit of it. There is nothing else out there. There is no magic pill or supplement or product. There are no hidden secrets or special methods. There is no better, faster, easier way. What there is however is a ton of stuff, a ton of people, a ton of companies, a ton of diets, a ton of programs, a ton of articles, a ton of magazines, a ton of web sites, a ton of supplements, a ton of products, a ton of everything that just doesn't want you to know this.Why? So you read what they're writing, listen to what they're saying, try what they're offering, and, most important of all... buy what they're selling.
Instead of doing any of this, ignore it. Ignore it all. It will do nothing but get in your way of actually losing weight. It will cause you to waste time, waste money and waste effort. It will confuse you, create unrealistic expectations, and prevent you from doing what you need to be doing. This is why ignoring it all is one of the best ways to lose weight, period.
6. Bonus Tip: Follow The Lose Weight Diet
I know this was only supposed to be a list of the 5 best ways to lose weight, but I had to through a bonus "best way" in. And that "best way" is: follow The Lose Weight Diet. It's free, simple, safe, and effective. No gimmicks. No fads. No BS. Just weight loss, the way it was meant to be done. Enjoy your results.How to Lose Weight Fast: 5 Easy Ways to Lose Weight Quickly
Building abs isn't easy work - not if you want them to last, anyway.
Because there's no point starting a fitness journey without a realistic expectation of how long it'll take to achieve your goal, we quizzed elite Personal Trainer Henry Barratt on how long abs really take to develop.
And as you can probably imagine, Henry couldn't make generalisations for one and all. "There is no hard and fast rule for timings when it comes to developing visible abs because each body is different and we are all starting from different places," he says. But - and it's a good but - he does give us a simple way each individual can work out a rough idea of how long it might take them personally to build abs.
"In order to have visible abs you need to be aiming for a body fat
percentage of around 16-19% as a woman," says Henry. Once you've worked
out what your body fat percentage is (you can do this on specialist
machines you'll find in some gyms, or by using calipers and a simple online calculation), you'll be able to establish how long it'll take to get down to abs-level of body fat.
"It is safe to lose around 1-2% of body fat per month so depending on where you start, this should give you a good indication of the kind of timeframe you are looking at to start developing visible abs," Henry explains.
So if your current body fat is 25%, you can estimate it'll take around 6 months to get visible abs. If your body fat is nearer to 30%, your journey to getting abs would likely take nearer a year.
"The saying, 'Abs are made in the kitchen' is absolutely true," explains Henry, who adds that you need to go into calorie deficit in the first four weeks to see any results. "Cut out the big five - sugar, white bread, white rice, white pasta and potatoes - cut out alcohol completely for this first month and cut down to only one coffee per day," the trainer says.
Exercise-wise, Henry recommends doing full body workouts in the first month, "with a focus on engaging the core in every exercise".
"You want to be training 5 to 6 days a week to raise metabolism and working for 30-60 minutes in each session. In other words, aim for higher in frequency, less duration and higher intensity ideally," says Henry.
Within the full-body workouts, Henry says it's important to include abdominal exercises in each session that focus on the front abs (leg extensions, elbow to opposite knee crunches, etc.) as well as oblique exercises (wood chops, side planks, etc.)
"Make sure you sweat in each session to flush toxins out from the body to help with fat reduction," he adds.
Food-wise, the trainer advises keeping 'the big 5' aforementioned foods to a minimum (as well as alcohol) while building abs.
But the main thing Henry urges is that, to develop and maintain abs that are going to last, you have to be willing to change their habits and lifestyle. "Quick fixes aren’t the solution," he says. "You must be looking at this as a 12-month journey for true, habitual change."
Still want to give it a go?
Because there's no point starting a fitness journey without a realistic expectation of how long it'll take to achieve your goal, we quizzed elite Personal Trainer Henry Barratt on how long abs really take to develop.
And as you can probably imagine, Henry couldn't make generalisations for one and all. "There is no hard and fast rule for timings when it comes to developing visible abs because each body is different and we are all starting from different places," he says. But - and it's a good but - he does give us a simple way each individual can work out a rough idea of how long it might take them personally to build abs.
"It is safe to lose around 1-2% of body fat per month so depending on where you start, this should give you a good indication of the kind of timeframe you are looking at to start developing visible abs," Henry explains.
So if your current body fat is 25%, you can estimate it'll take around 6 months to get visible abs. If your body fat is nearer to 30%, your journey to getting abs would likely take nearer a year.
The first four weeks
In order to reduce body fat to a percentage that would make abs visible, you'll need to prepare to increase your physical activity and overhaul your diet."The saying, 'Abs are made in the kitchen' is absolutely true," explains Henry, who adds that you need to go into calorie deficit in the first four weeks to see any results. "Cut out the big five - sugar, white bread, white rice, white pasta and potatoes - cut out alcohol completely for this first month and cut down to only one coffee per day," the trainer says.
Exercise-wise, Henry recommends doing full body workouts in the first month, "with a focus on engaging the core in every exercise".
"You want to be training 5 to 6 days a week to raise metabolism and working for 30-60 minutes in each session. In other words, aim for higher in frequency, less duration and higher intensity ideally," says Henry.
Within the full-body workouts, Henry says it's important to include abdominal exercises in each session that focus on the front abs (leg extensions, elbow to opposite knee crunches, etc.) as well as oblique exercises (wood chops, side planks, etc.)
"Make sure you sweat in each session to flush toxins out from the body to help with fat reduction," he adds.
From then on
While you don't need to maintain the intensity of the first four weeks forever on your quest for abs, you do still need to work hard. "You need to be clean eating 6 days a week (85-90% of the time) and training a minimum of 4 times a week for 30 mins at a high intensity," Henry explains.Food-wise, the trainer advises keeping 'the big 5' aforementioned foods to a minimum (as well as alcohol) while building abs.
But the main thing Henry urges is that, to develop and maintain abs that are going to last, you have to be willing to change their habits and lifestyle. "Quick fixes aren’t the solution," he says. "You must be looking at this as a 12-month journey for true, habitual change."
Still want to give it a go?
How long does it take to get abs if you workout everyday
Alright, fine. You want an article about the best weight loss
supplements? I'll give it to you. But before I do, there's something
very important I need to explain first.
My definition of the best weight loss supplements may differ from a lot of other people's definitions. What do I mean by that, you ask? Quite simply, they MUST meet the following 2 requirements:
Fish oil improves our body's ability to do damn near everything!
And yes, that includes lose fat. Now how's that for a description?
You know how there's "good" fat and "bad" fat? Well, fish oil contains the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the VERY BEST fats. What makes them the best, you ask?
Many people who take it also report an overall improved sense of well being and mental clarity.
Not bad, huh? But, you're probably wondering what specifically makes it one of the best weight loss supplements, right?
I've also seen 2 studies now, one published in the American Journal of Clinical Nutrition and the other in the International Journal of Obesity, and both came to the conclusion that people lose more weight when they combine proper diet and exercise with a fish oil supplement, as opposed to people who just eat right and exercise correctly without fish oil.
The difference wasn't super huge, but it definitely exists. And when you add any possible fat loss benefits to that long list of general health benefits I mentioned earlier, you can clearly see why fish oil is at the top of my list of recommended weight loss supplements.
As someone who is extra cautious about supplements and what I put into my body in general, I spent a lot of time doing a lot of research on fish oil (including reading 2 different independent lab tests) before coming to the conclusion that Nordic Naturals Ultimate Omega is honestly as high quality as fish oil supplements get. I personally order it from right here for the best price I've seen it sold for.
That's all well and good, but you're probably wondering what specifically makes protein powder my pick for being one of the 3 best weight loss supplements, right? I actually have 2 really good reasons.
The second reason protein powder is on my list of best weight loss supplements is that, in addition to being necessary for building and repairing muscle tissue, protein is also a requirement for maintaining muscle. Your goal might be "weight" loss, but it's really fat that you're looking to lose, not muscle. Ensuring you eat enough protein each day is key in preventing muscle loss.
For all of these reasons and more, it is recommended that the average healthy adult diet should contain AT LEAST 0.5 grams of protein per pound of body weight (so the minimum for a 200lb person would be 100 grams of protein per day). But again, that's just a minimum.
Someone who is working out and getting in shape and actively trying to lose fat or build muscle has higher protein requirements than the average person. The most common recommendation in this case is close to 1 gram of protein per pound of body weight (a 200lb person would shoot for 200 grams of protein per day).
Now a lot of people are going to see that protein recommendation and think "Wow, how am I supposed to eat that much protein each day? I'd have to do nothing but sit around cooking chicken and fish." Here's where protein powder comes in, and here's why it's on my list of best weight loss supplements.
While you should get the majority of your protein intake from high protein foods (chicken, fish, turkey, lean meats, egg whites, etc.), protein powder is a quick, simple, convenient way to ensure you get enough protein each day. Take a scoop, pour in any liquid you want (water is fine), mix with a spoon for about 10 seconds, and taaadaaa, you have yourself an extremely low calorie, muscle protecting, hunger preventing serving of protein.
And not only that, but all research shows that a whey protein shake along with some type of carb source is the ideal meal for right after your workout. Why? Because your goal at this time is to get nutrients into your body and digested as soon as possible, and whey protein powder is the fastest absorbing source of protein. Plus, the fact that it's in liquid form (instead of a whole food) allows it to be digested by your body and shuttled to your muscles even quicker.
And that's where a multivitamin comes in. It sort of works as your diet's backup plan. That's exactly why I take one. My diet is quite good. I eat better and healthier than most of the population. But, I still love the idea of taking a multivitamin each day to serve as my little nutrition insurance policy making sure my body gets everything it needs everyday.
Maybe the average out of shape person sitting on the couch all day could get by without it, but as someone who works out pretty hard on a regular basis, I like knowing my body is pretty much guaranteed to have all of the vitamins and minerals it needs to keep me healthy and functioning at the highest possible level. That's why I take a multivitamin, and that's why it's on my list of the best weight loss supplements.
So if you'd feel better getting a specific recommendation from me, here it comes. I personally use and fully recommend GNC's Mega Men for men, and for women I like GNC's Women's Ultra Mega. Both passed all independent lab tests just fine and both contain sane amounts of what we need on a daily basis.
If you're over the age of 50, GNC also makes a "50 Plus" version of those same multivitamins (and they also passed the same independent testing), so those might be a more beneficial choice for people that age. Mega Men 50 Plus is the men's version, and Ultra Mega 50 Plus is the women's version.
Fish oil (which just comes from fish), protein powder (which is just protein), and multivitamins (which contain the vitamins and minerals found in the healthy foods we are supposed to be eating) are all perfectly safe for the typical healthy adult. Obviously if you have any known medical issues, are taking any kind of medications, or are pregnant or nursing, you should definitely check with your doctor first.
But if you are just the average healthy person... these 3 supplements are as safe as it gets. In fact, I'd even say they are the 3 safest supplements there is.
No matter what it claims on the bottle or in the ad, no matter what you hear from the idiot in the supplement store or your friend at the gym, no matter what before and after pictures you see or what testimonials you read... this is it. These are practically the only 3 safe and scientifically proven supplements in existence for someone whose primary goal is weight loss or just being as healthy as they can be.
I've personally taken all 3 of them myself for years now, and fully recommend you do as well.
My definition of the best weight loss supplements may differ from a lot of other people's definitions. What do I mean by that, you ask? Quite simply, they MUST meet the following 2 requirements:
- First, they must be scientifically proven to be useful or beneficial in some way. I don't fall for stupid marketing crap and false claims. I only believe science, facts and real world results. You should too.
-
Second, they must be completely safe. If it's even
remotely dangerous or unsafe in any way, I'm not interested. The reason
for taking supplements is to help improve our bodies, not hurt them.
1. Fish Oil
While this list isn't in any specific order, fish oil would still be at the very top of my list of recommended supplements. Why? Well, how shall I put this. Hmmm. Alright, I got it.Fish oil improves our body's ability to do damn near everything!
And yes, that includes lose fat. Now how's that for a description?
You know how there's "good" fat and "bad" fat? Well, fish oil contains the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the VERY BEST fats. What makes them the best, you ask?
What are the benefits?
Well, for starters, the omega 3 fatty acids found in fish oil have been scientifically proven to reduce the risk of heart attacks and strokes, lower blood pressure, decrease inflammation and joint stiffness, and treat various mood disorders. Fish oil has also been shown to either help improve or prevent Alzheimer's disease and dementia, depression, heart disease, cancer, arthritis, diabetes, hyperactivity, ADHD and more.Many people who take it also report an overall improved sense of well being and mental clarity.
Not bad, huh? But, you're probably wondering what specifically makes it one of the best weight loss supplements, right?
How does it help with weight loss?
Well, while it's not some magical pill that will actually cause fat loss itself (there is no such thing), it WILL help your body do everything required of it (lose fat, build & maintain muscle, recover from exercise, etc.) just a little bit better. This includes improved insulin sensitivity and calorie partitioning (meaning calories would be more likely to be used for something useful rather than get stored on your body as fat).I've also seen 2 studies now, one published in the American Journal of Clinical Nutrition and the other in the International Journal of Obesity, and both came to the conclusion that people lose more weight when they combine proper diet and exercise with a fish oil supplement, as opposed to people who just eat right and exercise correctly without fish oil.
The difference wasn't super huge, but it definitely exists. And when you add any possible fat loss benefits to that long list of general health benefits I mentioned earlier, you can clearly see why fish oil is at the top of my list of recommended weight loss supplements.
What is the best brand?
As for fish oil brands, I use and fully recommend Nordic Naturals Ultimate Omega.As someone who is extra cautious about supplements and what I put into my body in general, I spent a lot of time doing a lot of research on fish oil (including reading 2 different independent lab tests) before coming to the conclusion that Nordic Naturals Ultimate Omega is honestly as high quality as fish oil supplements get. I personally order it from right here for the best price I've seen it sold for.
2. Protein Powder
Protein is an essential part of every diet no matter what your goals are (weight loss, building muscle, just being healthy in general, etc.), as it plays a key role in muscle, cell and organ function as well as being present in bone, skin and hair.That's all well and good, but you're probably wondering what specifically makes protein powder my pick for being one of the 3 best weight loss supplements, right? I actually have 2 really good reasons.
How does it help with weight loss?
First, protein is satiating (which is a fancy word for "filling"). Studies have been done and all modern research shows that protein is much more filling than either fat or carbs, and this makes it an extremely important factor in controlling your appetite and avoiding hunger cravings. It's one of the main reasons most weight loss diets are high in protein. It will keep you fuller longer, and that will prevent you from eating something you shouldn't or just eating too much in general. But wait, there's more!The second reason protein powder is on my list of best weight loss supplements is that, in addition to being necessary for building and repairing muscle tissue, protein is also a requirement for maintaining muscle. Your goal might be "weight" loss, but it's really fat that you're looking to lose, not muscle. Ensuring you eat enough protein each day is key in preventing muscle loss.
For all of these reasons and more, it is recommended that the average healthy adult diet should contain AT LEAST 0.5 grams of protein per pound of body weight (so the minimum for a 200lb person would be 100 grams of protein per day). But again, that's just a minimum.
Someone who is working out and getting in shape and actively trying to lose fat or build muscle has higher protein requirements than the average person. The most common recommendation in this case is close to 1 gram of protein per pound of body weight (a 200lb person would shoot for 200 grams of protein per day).
Now a lot of people are going to see that protein recommendation and think "Wow, how am I supposed to eat that much protein each day? I'd have to do nothing but sit around cooking chicken and fish." Here's where protein powder comes in, and here's why it's on my list of best weight loss supplements.
While you should get the majority of your protein intake from high protein foods (chicken, fish, turkey, lean meats, egg whites, etc.), protein powder is a quick, simple, convenient way to ensure you get enough protein each day. Take a scoop, pour in any liquid you want (water is fine), mix with a spoon for about 10 seconds, and taaadaaa, you have yourself an extremely low calorie, muscle protecting, hunger preventing serving of protein.
And not only that, but all research shows that a whey protein shake along with some type of carb source is the ideal meal for right after your workout. Why? Because your goal at this time is to get nutrients into your body and digested as soon as possible, and whey protein powder is the fastest absorbing source of protein. Plus, the fact that it's in liquid form (instead of a whole food) allows it to be digested by your body and shuttled to your muscles even quicker.
What is the best brand?
As for a specific brand, I use and fully recommend Designer Whey Protein Powder. I've been using this brand for nearly 8 years now because it's very high quality, mixes easily, and tastes better than any protein powder I've ever tasted (I like the strawberry and chocolate flavors). I personally always order it from right here for literally $15.00 CHEAPER than GNC sells it for.3. Multivitamin
This one shouldn't really surprise anyone like the first 2 supplements might have. We all know what a multivitamin is. We all know they contain the vitamins and minerals our bodies require to keep us alive, healthy and functioning properly. This is all very obvious information, right? So then, what the hell is it doing on a list of the best weight loss supplements?How does it help with weight loss?
Simple. In order to lose weight, we need to be alive, healthy and functioning properly. If a multivitamin contains the things our bodies need to help make this happen, then it indirectly helps make weight loss happen. Obviously we were meant to get these important vitamins and minerals through the foods we eat, but unfortunately, the average person these days doesn't eat the way the human body was meant too. This usually leads to most diets being low in many of the good things it shouldn't be low in.And that's where a multivitamin comes in. It sort of works as your diet's backup plan. That's exactly why I take one. My diet is quite good. I eat better and healthier than most of the population. But, I still love the idea of taking a multivitamin each day to serve as my little nutrition insurance policy making sure my body gets everything it needs everyday.
Maybe the average out of shape person sitting on the couch all day could get by without it, but as someone who works out pretty hard on a regular basis, I like knowing my body is pretty much guaranteed to have all of the vitamins and minerals it needs to keep me healthy and functioning at the highest possible level. That's why I take a multivitamin, and that's why it's on my list of the best weight loss supplements.
What is the best brand?
As for the best multivitamin brand, based on an independent lab test I saw, it appears that many of the basic multivitamins on the market are just fine, including the cheaper store brands. Of course, many of the brands tested contained more or less of certain vitamins and minerals than they were supposed to, which isn't so great.So if you'd feel better getting a specific recommendation from me, here it comes. I personally use and fully recommend GNC's Mega Men for men, and for women I like GNC's Women's Ultra Mega. Both passed all independent lab tests just fine and both contain sane amounts of what we need on a daily basis.
If you're over the age of 50, GNC also makes a "50 Plus" version of those same multivitamins (and they also passed the same independent testing), so those might be a more beneficial choice for people that age. Mega Men 50 Plus is the men's version, and Ultra Mega 50 Plus is the women's version.
What about side effects? What about other supplements?
So that's it. That's my list of the best weight loss supplements. The way I see it, there's really only 2 questions you might still have at this point.Are there any side effects?
The very easy answer is NO. Did you seriously think I would recommend unsafe weight loss supplements? Of course not.Fish oil (which just comes from fish), protein powder (which is just protein), and multivitamins (which contain the vitamins and minerals found in the healthy foods we are supposed to be eating) are all perfectly safe for the typical healthy adult. Obviously if you have any known medical issues, are taking any kind of medications, or are pregnant or nursing, you should definitely check with your doctor first.
But if you are just the average healthy person... these 3 supplements are as safe as it gets. In fact, I'd even say they are the 3 safest supplements there is.
What about other supplements?
Honestly? They are all complete and utter garbage. Some are unsafe, some are absolutely useless, some are a combination of both. Either way, 99% of the weight loss supplements (or really ANY kind of supplements) on the market these days are crap and should be avoided completely.No matter what it claims on the bottle or in the ad, no matter what you hear from the idiot in the supplement store or your friend at the gym, no matter what before and after pictures you see or what testimonials you read... this is it. These are practically the only 3 safe and scientifically proven supplements in existence for someone whose primary goal is weight loss or just being as healthy as they can be.
I've personally taken all 3 of them myself for years now, and fully recommend you do as well.
The Best Weight Loss Supplements Fish Oil, Protein Powder and Multivitamin
(If you somehow got here without reading Phase 1 and Phase 2 first, you're going to be a little lost. It's ok, just go back and read them here: Phase 1: How To Lose Weight and
Phase 2: Create Your Weight Loss Diet Plan)
In Phase 1 and Phase 2 of The Lose Weight Diet, you learned basically everything you need to know in order to lose weight safely, effectively, and oh yeah, for free. At this point, you also know what your own personal weight loss diet plan should be. You're pretty much set and ready to go. However, before you do, there's a few other things you're going to want to know.
In Phase 3 you will learn how to make sure you continue losing weight and, even more importantly, keep the weight off for good. I'm also going to give some additional pieces of weight loss information that didn't fit in anywhere in Phase 1 and 2 as well as answer a couple of questions you may have thought of throughout the course of The Lose Weight Diet.
Continue Losing Weight
What I'm about to say may scare you a little. However, it shouldn't. It is completely normal and is supposed to happen. At some point, you MAY stop losing weight. I can't tell you when exactly, but unless you have a really small amount of weight to lose, there is a chance that at some point your weight loss might come to a stop. Hang on, calm down. It's no big deal. Seriously... if it does happen, it was supposed to happen. The reason for this is because as you gradually begin to lose weight, you're body will start to change. Yeah, you'll look better, you'll be healthier, you'll feel better, but one other change will come to your calorie maintenance level.For example, let's say you started at 200lbs and you calculated your maintenance level to be 3500 calories (these are just made up numbers). You then figured that in order to start losing weight, you'd need to eat 3000 calories per day (500 below maintenance). Since then, you've consistently lost weight and are currently down to 185lbs. But... your weight loss has stopped. It's been 3 weeks and you haven't lost even half a pound.
Keep in mind though that this may not even happen to you. If it doesn't, cool. If it does, just make the simple 250 calorie adjustment (through diet and/or workout) to make sure you continue to lose weight.
I would recommend giving it 2-4 weeks of seeing no weight loss whatsoever before you make this adjustment just to be sure that you are indeed no longer losing weight. Sometimes your diet could have been off a little that week, or maybe you missed a workout or two. Something like this could make it appear as though you are no longer losing when in fact you just weren't as consistent as you should have been.
Weighing Yourself
Many times throughout The Lose Weight Diet I've made a reference to your weight. What I didn't do however was mention HOW you should weigh yourself. First and foremost, you should weigh yourself once a week. No more, no less. You should also keep some kind of written/typed log of your weight each week so you can properly track your progress.The other important weighing tip is to ALWAYS weigh yourself first thing in the morning on an empty stomach. Weighing yourself any time later in the day is useless as there could be a 5-10 pound difference at different times during the day. Also, if possible, try to do it on the same day each week wearing the same amount of clothing (preferably as little as possible). I do it every Wednesday morning right after I wake up.
Tracking Your Progress
One of the keys to successful weight loss is accurately tracking your progress. While weighing yourself every week is one of the best ways to do so, there are 3 other ways.One way is to have your body fat percentage tested on a somewhat regular basis. Some gyms do this, and some doctors, nutritionists, and personal trainers can do this for you as well. You can also buy body fat calipers and perform the test on yourself. A scale can only tell you if you are gaining or losing weight. Your body fat percentage can tell you if that weight is fat, muscle or water.
A second way to track your progress is with a tape measure. Measure your waist, arms, legs, chest, neck and really wherever else you want. I do this every other week and keep a written log of it. Like weighing yourself, you should also try to do this first thing in the morning on an empty stomach.
A third way is with pictures. Once a month I take a few pictures of myself in the same few poses every time. Since you see yourself many times every single day, it's a little harder for you to notice any changes. But, with pictures, you can literally look back and compare and see every bit of progress you've made.
Keeping The Weight Off
Here's a pretty nice problem to have... what to do when you are finished losing weight. Sounds great, doesn't it? Don't worry, you'll be there soon enough.Once you've lost all of the weight you were looking to lose... nothing changes. Your diet stays the same. Your workout stays the same. You shouldn't be surprised to hear that. Remember when I mentioned how weight is gained? By going OVER your maintenance level, right? So, once you lose weight and you've decided you're happy at your current weight... you can't go back to your old eating habits. Going back to what you used to do will only turn you into what you used to be. What you used to be is gone and needs to stay gone permanently. So, what do you do?
Well, you no longer want to lose weight, and you certainly don't want to gain weight. This means it's time to maintain your current weight for good by being equal with your new calorie maintenance level.
If you are still losing weight at the time you decide you've lost as much as you wanted to lose, it means you're still below maintenance level. You need to be even with it. So, add about 250 calories to your daily diet and monitor your weight for 2 or 3 weeks. Are you maintaining yet? If so, you know how much you need to eat from now on. If you still lost, add another 250 calories and give it another 2-3 weeks. If you gained, slightly reduce your calorie intake and see what happens.
Basically, your goal at this point will be to find the right number of calories you need to eat each day in order for your body to maintain its new lighter weight. Once you find it, you'll be able to keep your weight from changing... permanently.
4 Questions You Probably Have
Question: You have talked a lot about food and what we should and should not eat. What about drinks?Answer: As far as (WATER) drinks go, there is (WATER) really only one drink that (WATER) you should be (WATER) drinking. Can you guess what it is? Something tells me you can. Yup, it's water.
Most people know about the "8 cups of water a day" rule (half a gallon), and I guess that would be an okay starting point for the average person. However, someone losing weight and working out should be drinking more than that. I'd recommend getting closer to 1 full gallon a day if you can.
Question: The Lose Weight Diet has a lot to do with calories. It also has a lot to do with protein, carbs and fat. How do I know how many calories and how many grams of protein, carbs and fat are in the foods I eat?
Answer: The first obvious answer here is to check the package your food came in. If you're eating something that came out of a box, bag, jar, can, bottle or container of any kind, it very likely has all of that information right there on it.
However, I am fully aware that a lot of the things we eat don't have this information on them, and that doesn't even include when we go out to eat. Luckily however, there is a solution...
Search for all of your foods on a Calorie Counter (aCalorieCounter.com). a Calorie Counter is a completely FREE web site that allows you to type in the name of the food you want to look up (apple, chicken, corn flakes, french fries, etc.), hit search, and then see its complete nutritional content instantly. Calories, protein, carbs, fat and a whole lot more, all for free.
I should know, I made the site. After years of using other people's "calorie counter" type sites, I decided to make my own better version. It's the perfect side-kick to The Lose Weight Diet. Be sure to check it out.
Question: I realize that this is The Lose Weight Diet, but what about working out?
Answer: As you've already learned, it is indeed possible for weight loss to happen through your diet plan alone. I hate to even mention that, because every single person reading this SHOULD workout. Your weight loss will happen faster and easier if you did it through a combination of diet AND workout rather than just one of the two.
Still not good enough for ya? How about this... besides being great for losing weight, exercise (of any kind) is fantastic for your health!
Still aren't sold on working out? Ok, how about this. In addition to being the KEY to maintaining lean muscle while you lose fat, working out (specifically weight training) is the difference between losing weight and looking "skinny," and losing weight and looking "lean" and "fit" and "toned." Seriously. You'll get "sexy washboard abs" and "toned arms" and "defined legs and shoulders and blah blah blah." Are you sold now? Good. You should be.
Of course, the next step is to figure out how to put together the most effective weight training program and/or cardio workout possible. You know, the workout that will work BEST for the results you want.
Continue Losing Weight And Keep It Off
(If you somehow got here without reading Phase 1 first, you're going
to be a little lost. It's ok, just go back and read it here: Phase 1: How To Lose Weight)
In Phase 1 of The Lose Weight Diet, you learned how to lose weight. You learned that the key to weight loss is being in a calorie deficit, which means you are burning more calories than you are consuming. You learned that to do this, you just need be about 500 calories below your calorie maintenance level. You also learned that while this is the only real requirement of weight loss, making sure these calories are coming from the right food sources is also important.
Now, in Phase 2, you're going to learn how to put this information to use and create your own weight loss diet plan. The very first thing you're going to need to do is figure out what your calorie maintenance level is...
Basically, you would start eating a certain number of calories each day and then closely monitor what your weight does when consuming this many calories. For example, if you maintained weight eating this certain number calories per day, you have found your maintenance level. If you gained weight, lower your calorie intake a little and see what happens then. If you lose weight, then you know you're already below your calorie maintenance level.
If you want to give method #2 a try, I'd suggest using your current calorie intake as the number of calories to start the "test" on. To figure this number out, pick a day and eat like you normally would. The only difference is you will be keeping track of the number of calories in everything you consume. At the end of the day add it all up. Do this for a few days and then take an average of all the days. This average is the average amount of calories you are currently taking in each day and would make a perfect starting point for method #2.
Which method you decide to use is up to you. Feel free to use both, by the way.
To do this, just subtract 500 from your calorie maintenance level.
For example, if you figured your maintenance level to be 3000 calories per day, you would now start eating 2500 calories per day instead. It's really as easy as it sounds. Just subtract 500 from your daily maintenance level and then start eating this new amount of calories each day. By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.
As for how and when you should consume those calories, that's completely up to you and your own preferences. Eat them all in 3 big meals, 6 small meals, every 2 hours, every 5 hours... whatever. It literally makes no difference whatsoever how you do it as long as your total calorie intake is the same for the day. You may have heard differently... like how eating 5-6 smaller meals magically "speeds up your metabolism" or something along those lines. But the truth is that it's all nonsense.
I know everyone used to suggest (and many still incorrectly do) that a higher meal frequency was better for weight loss (hell, articles I wrote years ago may still even contain that recommendation), but research in recent years has proven it to be a silly myth with no scientific evidence at all. So, the key is to do whatever is easiest and most enjoyable for you. Whatever meal schedule is most likely to allow you to consistently eat the right total amount of calories per day... THAT'S what you should do.
All that's left to do now as far as your weight loss diet plan goes is make sure that the calories you are consuming each day are coming from the right food sources...
chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk
Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powders, shakes and bars.
As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn't exercise at all needs less protein than someone who does. Something in the range of a MINIMUM of 0.5 grams of protein per pound of body weight might be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.
However, someone who does exercise should eat somewhere in the range of .6 - 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 - 180 grams of protein per day. This is what I'd recommend most often.
The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)
fish
nuts and seeds
olive oil
(*Important Note* Practically every single person reading this should be taking a fish oil supplement. It's the most scientifically proven supplement there is, with a seemingly endless number of benefits. Put it this way, it will improve your body's ability to do damn near everything (including lose fat). As for how much fat should be included in your weight loss diet plan... about 25% of your total calorie intake should come from fat.
To figure this out, the first thing you need to know is that 1 gram of fat contains 9 calories. So, if an example person figured out that their daily calorie intake should be 2500 total calories per day (again, just an example), they'd find that 25% of 2500 is 625 calories. They'd then divide 625 by 9 (because fat has 9 calories per gram) and get 69. Which means, this example person would eat about 69 grams of fat per day.
And of course, most of this fat should come in the form of the "good" food sources listed above.
Now that you know how much protein and fat your weight loss diet
should include, it will be pretty easy to figure out how many carbs you
should eat. Quite simply, the rest of your diet should be carbs. Once
you factor protein and fat into your total calorie intake, whatever
calories are left over to reach the number of calories you figured you
need to eat per day... those calories should come from carbs.
1 gram of carbs contains 4 calories. So, for example, after factoring protein and fat into what you calculated your total calorie intake should be (500 below maintenance level, remember?), let's say you are 1200 calories below that number. In this example you would need to eat 300g of carbs per day. (1200 ÷ 4 = 300)
And, just like fat, not all types of carbs are equal. More complex, lower glycemic, nutrient-rich foods are much more ideal for appetite control and overall health than simple, higher glycemic, highly processed junk. Some sources of the "good" carbs are:
fruits and vegetables
beans
brown rice
oatmeal
sweet potatoes and white potatoes
whole grains and 100% whole grain products
The "bad" type of carbs would be the typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread and white rice, candy, and drinks or food high in sugar. While you should definitely try to limit these "bad" carbs as much as possible and get most of your carb intake from foods on the "good" list, eating some white bread or pasta once in a while won't kill you.
All that's left now is some final information to not only make sure you continue losing weight, but to make sure you keep the weight off once it's gone. That's what Phase 3 will explain. Also, any questions that may have popped into your head during Phase 1 and 2 will be answered in Phase 3. So... let's go...
In Phase 1 of The Lose Weight Diet, you learned how to lose weight. You learned that the key to weight loss is being in a calorie deficit, which means you are burning more calories than you are consuming. You learned that to do this, you just need be about 500 calories below your calorie maintenance level. You also learned that while this is the only real requirement of weight loss, making sure these calories are coming from the right food sources is also important.
Now, in Phase 2, you're going to learn how to put this information to use and create your own weight loss diet plan. The very first thing you're going to need to do is figure out what your calorie maintenance level is...
Calculate your daily calorie maintenance level.
Your daily calorie maintenance level is the key number in creating your weight loss diet plan. It is based on many factors and is specific to each person. For example, you and your friend might be the same height and weight, but you might have maintenance levels that are hundreds of calories apart. Since the effectiveness of your weight loss diet plan depends a lot on this number, it is important that you figure it out as accurately as possible.Basically, you would start eating a certain number of calories each day and then closely monitor what your weight does when consuming this many calories. For example, if you maintained weight eating this certain number calories per day, you have found your maintenance level. If you gained weight, lower your calorie intake a little and see what happens then. If you lose weight, then you know you're already below your calorie maintenance level.
If you want to give method #2 a try, I'd suggest using your current calorie intake as the number of calories to start the "test" on. To figure this number out, pick a day and eat like you normally would. The only difference is you will be keeping track of the number of calories in everything you consume. At the end of the day add it all up. Do this for a few days and then take an average of all the days. This average is the average amount of calories you are currently taking in each day and would make a perfect starting point for method #2.
Which method you decide to use is up to you. Feel free to use both, by the way.
Create your weight loss diet plan.
Now that you know what your daily calorie maintenance level is, it's time to officially create your weight loss diet plan.To do this, just subtract 500 from your calorie maintenance level.
For example, if you figured your maintenance level to be 3000 calories per day, you would now start eating 2500 calories per day instead. It's really as easy as it sounds. Just subtract 500 from your daily maintenance level and then start eating this new amount of calories each day. By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.
As for how and when you should consume those calories, that's completely up to you and your own preferences. Eat them all in 3 big meals, 6 small meals, every 2 hours, every 5 hours... whatever. It literally makes no difference whatsoever how you do it as long as your total calorie intake is the same for the day. You may have heard differently... like how eating 5-6 smaller meals magically "speeds up your metabolism" or something along those lines. But the truth is that it's all nonsense.
I know everyone used to suggest (and many still incorrectly do) that a higher meal frequency was better for weight loss (hell, articles I wrote years ago may still even contain that recommendation), but research in recent years has proven it to be a silly myth with no scientific evidence at all. So, the key is to do whatever is easiest and most enjoyable for you. Whatever meal schedule is most likely to allow you to consistently eat the right total amount of calories per day... THAT'S what you should do.
All that's left to do now as far as your weight loss diet plan goes is make sure that the calories you are consuming each day are coming from the right food sources...
Protein
Besides just being a requirement for overall health and function, protein is an extremely important part of The Lose Weight Diet (and all weight loss diets) because of the roles it plays in controlling hunger and maintaining muscle while fat is lost. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk
Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powders, shakes and bars.
As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn't exercise at all needs less protein than someone who does. Something in the range of a MINIMUM of 0.5 grams of protein per pound of body weight might be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.
However, someone who does exercise should eat somewhere in the range of .6 - 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 - 180 grams of protein per day. This is what I'd recommend most often.
The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)
Fat
Despite any crazy ideas that have been put into your head, fat isn't all bad. Some types are definitely terrible for you (trans fat), some types are much less bad but still not great (saturated fat), and some types are actually good bordering on REALLY good (monounsaturated and polyunsaturated fat). "Bad fats" can be found in all of the usual junk foods that you already know you shouldn't eat. "Good fats" on the other hand can be found in foods like:fish
nuts and seeds
olive oil
(*Important Note* Practically every single person reading this should be taking a fish oil supplement. It's the most scientifically proven supplement there is, with a seemingly endless number of benefits. Put it this way, it will improve your body's ability to do damn near everything (including lose fat). As for how much fat should be included in your weight loss diet plan... about 25% of your total calorie intake should come from fat.
To figure this out, the first thing you need to know is that 1 gram of fat contains 9 calories. So, if an example person figured out that their daily calorie intake should be 2500 total calories per day (again, just an example), they'd find that 25% of 2500 is 625 calories. They'd then divide 625 by 9 (because fat has 9 calories per gram) and get 69. Which means, this example person would eat about 69 grams of fat per day.
And of course, most of this fat should come in the form of the "good" food sources listed above.
Carbs
1 gram of carbs contains 4 calories. So, for example, after factoring protein and fat into what you calculated your total calorie intake should be (500 below maintenance level, remember?), let's say you are 1200 calories below that number. In this example you would need to eat 300g of carbs per day. (1200 ÷ 4 = 300)
And, just like fat, not all types of carbs are equal. More complex, lower glycemic, nutrient-rich foods are much more ideal for appetite control and overall health than simple, higher glycemic, highly processed junk. Some sources of the "good" carbs are:
fruits and vegetables
beans
brown rice
oatmeal
sweet potatoes and white potatoes
whole grains and 100% whole grain products
The "bad" type of carbs would be the typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread and white rice, candy, and drinks or food high in sugar. While you should definitely try to limit these "bad" carbs as much as possible and get most of your carb intake from foods on the "good" list, eating some white bread or pasta once in a while won't kill you.
Remember...
Remember, the most important part of The Lose Weight Diet is making sure you are 500 calories below your calorie maintenance level. Everything you just read about protein, fat and carbs was to give you an idea of how to divide those calories up so that your weight loss diet plan is as balanced as possible. The guidelines mentioned aren't just ideal for weight loss, they're also ideal for good health in general.The end of Phase 2 of The Lose Weight Diet
You have reached the end of Phase 2. Right now you should not only know how to lose weight, but you should also know exactly what your specific weight loss diet plan should be so YOU can lose weight. You know how many calories you need to eat, and you know where those calories should come from. For the most part, you're done. Take a breath. It's a good feeling, isn't it?All that's left now is some final information to not only make sure you continue losing weight, but to make sure you keep the weight off once it's gone. That's what Phase 3 will explain. Also, any questions that may have popped into your head during Phase 1 and 2 will be answered in Phase 3. So... let's go...
Create Your Weight Loss Diet Plan
So, to sum up, by the end of this page you're going to know how to lose weight. Sound good? Great. Let's get to it...
Calories
You know when you eat food and drink drinks? Well, every one of those foods and every one of those drinks contain calories. Say it with me... calories. The reason I'm mentioning calories to you as though you are 5 years old is because the answer to the almighty "how to lose weight" question all revolves around calories. Not only does everything you eat and drink contain calories, but everything you do burns calories. Literally every step you take and every move you make burns calories. In fact, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.
So now you may be wondering, if everything you eat contains calories, and everything you do burns calories, shouldn't they just cancel each other out? Yes, they should... and they do. If you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3000 calories a day, and you happen to eat 3000 calories a day, your weight would not change. In this example, 3000 calories is what's known as a calorie maintenance level. It's the number of calories required for the body to maintain its current weight. I should probably have you repeat "calorie maintenance level" with me, because if there's one thing more important than calories when it comes to losing weight... it's your calorie maintenance level.
Calorie Maintenance Level (And the "big secret")
Your calorie maintenance level is pretty useful to know. Think of it like it's your body's weight loss password, and knowing it will get you into your own private weight loss system. Once you're in, you'll be able to control your weight with ease. In fact, for anyone wondering how to lose weight, this is the number at the heart of that answer. The best way I can explain why is by telling you the big secret...
Like I said, every person's body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But... get this... if your diet is made up of LESS calories than your maintenance level... YOU WILL LOSE WEIGHT!
Like I said, every person's body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But... get this... if your diet is made up of LESS calories than your maintenance level... YOU WILL LOSE WEIGHT!
Calorie Deficit (Giving your body less calories than it needs)
You just learned the one simple fact that The Lose Weight Diet is based on. Pretty cool huh? I told you, weight loss is all about calories. More specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3000 calories, you will lose weight if you started eating 2500 calories a day. You would gain weight if you ate 3500 calories a day. I realize I was only supposed to explain how to lose weight, but you've also just learned how to gain weight.
Did you ever wonder how you gained weight? Now you know. You ate more than your maintenance level. To lose weight, you just need to reverse that. Simple, isn't it? You may have noticed that in the example above I subtracted 500 calories from the maintenance level. Subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. (500 x 7 = 3500)
Coincidentally, there are 7 days in a week. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, "If my maintenance level was 3000 calories, why shouldn't I just go straight to eating 1000 calories a day instead of only 2500?" Here's why...
Reducing your calorie intake by so much so fast is wrong, potentially unsafe and unhealthy, bad, dumb, silly, stupid, not smart, not good, and all around super incorrect. Got that? You'd end up losing muscle along with the fat. You'd be hungry, annoyed and feel like crap. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind.
Did you ever wonder how you gained weight? Now you know. You ate more than your maintenance level. To lose weight, you just need to reverse that. Simple, isn't it? You may have noticed that in the example above I subtracted 500 calories from the maintenance level. Subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. (500 x 7 = 3500)
Coincidentally, there are 7 days in a week. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, "If my maintenance level was 3000 calories, why shouldn't I just go straight to eating 1000 calories a day instead of only 2500?" Here's why...
Reducing your calorie intake by so much so fast is wrong, potentially unsafe and unhealthy, bad, dumb, silly, stupid, not smart, not good, and all around super incorrect. Got that? You'd end up losing muscle along with the fat. You'd be hungry, annoyed and feel like crap. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind.
What about working out?
Here's another thing you may have been thinking. "I know how to lose weight... just eat fewer calories than I burn. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is YES!
If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 500 calories every day through exercise than it is to just eat 500 less calories daily.
Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have...
"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes, but not in the way you might think.
If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 500 calories every day through exercise than it is to just eat 500 less calories daily.
Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have...
"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes, but not in the way you might think.
Protein, Carbs, and Fat
You see, your total daily calorie intake is BY FAR the most important aspect of weight loss. Eat the right amount per day and you will lose weight regardless of where those calories came from. However, the foods and nutrients supplying those calories still do play many important roles in your diet and health for various reasons. As far as these "calorie suppliers" go, there's mainly just three; protein, carbs and fat. Despite what the many fad diets and commercial diet plans have scared you into thinking, your weight loss diet CAN and SHOULD contain a good amount of all three. (Exactly how much of each is coming up next.)
So, while you will definitely lose weight just as a result of being below your maintenance level, how much and what types of protein, carbs and fat you eat will indeed play many important roles in your overall weight loss results. Don't worry, I'll explain all of that next.
So, while you will definitely lose weight just as a result of being below your maintenance level, how much and what types of protein, carbs and fat you eat will indeed play many important roles in your overall weight loss results. Don't worry, I'll explain all of that next.
The end of Phase 1 of The Lose Weight Diet
You have reached the end of Phase 1. Right now you should fully understand how to lose weight. Feels good, doesn't it? I told you this was simple. What you need to do next is use what you just learned to create your own weight loss diet plan. That's what Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie maintenance level is and exactly how many calories you should eat each day. You will also learn how much protein, carbs and fat you should be eating along with examples of which foods to get these nutrients from. You ready? Let's go...how to lose weight fast and easy free tips
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