How To Lose Weight Safely? (I lost 16 kgs total in 4 months time. I am now 72 kgs)
“How to lose weight safely?” was the question that I have been asking myself and everyone else for years. I did lots of research online regarding health, wellness and fitness. Some say, “The BEST WAY to lose weight is to do this and that…while some say, the FASTEST WAY is to do extra this and extra that…and other say, the CHEAPEST WAY is to buy less and eat less WHILE doing this exercise and that..”
But for me, the smartest question should be..“How To Lose Weight SAFELY?” That means are you healthy while losing weight? 🙂
I learned a lot from all the information I got thru reading hundreds of threads online and tried almost all of them for my own personal experiences. Don’t get me wrong. I am not an expert in fitness and nutrition. But the idea of losing 16 kgs can be very inspiring for some.
I do not want everyone else to experience what I have done and sacrificed (including the effort, time and money) just to burn some belly fats.
So below are the simple things you need to know and understand to burn that stubborn little bastards in you called fats. 🙂
1.) CALORIE COUNTS and then sometimes DOESN’T 🙂
You are what you eat. The more you eat, the more calories you are piling up in your body. So how much calorie should you eat daily? The calorie intake calculator provides an estimate of how many calories are required for both men and women. You can check yours in any calorie intake calculator online. Or you may want to try the nutrient calculator to break this down into carbohydrates, protein, and fat.
Calories For FAT Loss
Check a body mass index (BMI chart) online so you will have an idea on how much you want to lose based on your current weight.
Science tells us that 1 pound of human body fat is equal to 3500 calories. To lose 1 pound a week, one will expend 3500 more calories than eating. Therefore, a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality, this is not the case. This calorie deficit method does not quite work efficiently. Generally speaking, a person’s energy expenditure becomes less as they get lighter. That means anyone doing the calorie deficit method will inevitably plateau. The amount of food intake that once lead to weight loss, will now only maintain your current weight.
The Weight Loss Plateau
Our human body is so complex and yet so efficient. Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is the reason why most of us reach a weight loss plateau. At this point, it will be so hard to lose any more weight and the only option is to boost your metabolism. Below are some of the things or activities that you need to do to continue losing weight:
- increase your cardio, do resistance or weight training, try ‘cheat’ meals (i.e. occasional high-calorie meals) once in awhile, cycling (or zig-zagging) calories, and any activity that promotes active lifestyle.
Very often, you find that the nearer you get to your goal or ideal weight (or your body fat percentage), the harder things get!
Continually dropping calories only serves to lower metabolism even further – the moment you return to ‘normal’ eating – the weight comes back on.
Minimum Daily Calorie Intake
Generally speaking, it is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines – these are 1200 calories per day for women, and 1800 calories per day for men.
In reality, this doesn’t really make too much sense because muscle mass is not considered here. Therefore, these absolute levels don’t work. However, these give us a starting point.
When reducing calories:
You try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response (a state where your body will undergo starvation mode), which can lead to a bad effect on your diet.
Learn to eat slowly – research shows that faster eaters are heavier people.
What happens when calories are too low?
- Muscle mass is broken down for energy (catabolism).
- Metabolic rate will begin to drop (typically) after 3 days of very low calories – this is related to, and compounded by the loss of muscle mass.
- With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
How Much Calories On Foods
McDo Big Mac has more or less 560 calories; KFC breast hot & spicy has more or less 530 calories; 4 ounces of breast chicken with skin has more or less 190 calories; Or 1 large EGG has more or less 80 calories. You can check a food calorie chart online for your own reference or you can ask me and I will see what I can do. 🙂
Important Note: Try to consciously count your daily calorie intake. You can be very technical about it or just simply become familiarize on the calorie content of the food you eat. You will be amazed of the results. 🙂
2. EXERCISE and/or RESISTANCE TRAINING
When you exercise or do resistance training, you expend more energy and as a result your body will burn more calories. And if you’re lucky, you can build muscle along the way and muscle helps you burn calories. 🙂
There are a lot of good advices online and a lot of bad ones. For me, whatever you do, give your body a time to relax and recharge. If you find a blog or site that will tell you to go to the gym daily, then perhaps he doesn’t know what he’s doing. 🙂
Lower body training every Mondays and Thursdays then upper body every Tuesdays and Fridays. Then maybe relax your muscles on Wednesdays and weekends.
I may talk more of weight or resistance training on my next blog because it’s more of gaining/building muscles. This blog right here is more of losing body fats. 🙂
3. RIGHT ATTITUDE
You can become a calorie expert in no time but once you do not have the right attitude towards calorie intake or eating habits, then achieving your weight loss goal can be very frustrating.
When you decide to lose weight, make sure to prepare yourself mentally, morally, and religiously. 🙂
4. NUTRITIONAL SUPPLEMENTS
Let’s admit it. We can not get full nutrition by just eating our required daily calorie needs. 🙂
That is why it is no secret that the key to effective and sustainable weight loss program is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task.
There are nutritional supplement products that are scientifically designed to jump-start healthy eating habits and help individuals begin to make a clean break from unhealthy food.
So my advice for all of you is to try to scout for the world’s best supplier of nutritional supplements. I trust only the best of the best and a 5 star gold awardee product, according to the “NUTRISEARCH Comparative Guide to Nutritional Supplements” book by Lyle MacWilliam, MSc, FP.
The products that I choose and trust so much are scientifically research and proven. You should be very extra careful what to take in because not all nutritional supplements in the market today are good for you and your health. For me, the best way is to buy this book of Lyle MacWilliam and start comparing over 1,600 nutritional supplement products. 🙂
So, there you go..the 4 simple things that you need to know if you want to live a healthy lifestyle by being fit and staying fit..because HEALTH is true WEALTH. 🙂