1: The Big Secret - It’s all about Calories
The big secret to dieting isn’t really a secret at all. Although the hungers (pun intended) for a secret or gimmick, weight loss relies solely on one thing and one thing alone – calories in and calories out. As long as you take in fewer calories than you burn, you’ll lose weight. No tricks, no gimmicks.
2: The Magic Number - 1200-1500
The million-dollar question is “how many calories should I eat?” Although the amount of calories does vary depending someone’s activity, weight and metabolism the best place to start is by looking at brand name diets. Brand name diets work because most of them are based on 1200 to 1500 calories for women and 1500-1800 for men. You may choose to consult a diet professional or physician to get more personalized advice and direction.
3: The Only Way - Calorie Counting
Diet gimmicks and brand name diet plans often confuse people. All the sudden everyone is so worried about avoiding carbohydrates, counting points or eating organic foods they miss the only thing that really counts when it comes to weight loss – calories.
Although most diet fads have some truth behind them, don’t let them overcomplicate things. A person can lose weight by cutting portions or eating less fat, but the results are partially based on guesses and luck. The only way to guarantee weight loss is to count calories, making sure you are within your caloric allowance.
4: Seven Days a Week - No Off Days
If you are a good spouse six days a week but have an affair on the seventh day, the chances of your marriage lasting is slim to none. Why would anyone think they could cheat on their diet and still be successful? You can have an occasional treat, but you shouldn’t have an “off” day and act like it’s a free for all. If you going to cheat, you still need to count the calories.
Having an “off” day can result in doubling the time it takes to reach a weight loss goal. For many, it can actually paralyze someone’s results altogether. Is one cheat day really worth erasing 6 days of discipline and physical exercise?
5: Eat More Often - Lose Weight by Eating More OftenIf there are any tricks to dieting the right way, this is one. Since your metabolism follows your blood sugar, eating often keeps your metabolism up and running so you burn more calories through out the day. You should eat 5-6 small meals and snacks a day for the best results.
When you don’t eat often enough your body thinks you are starving and your body will begin to shut down. You’ll begin to feel sluggish because your metabolism will slow down in order to hold on to stored fat. Fat stores are your body’s emergency fuel source. If your body thinks it’s starving, it will try to hold on to all the fuel it can.
You should still be eating less – just more often and smaller portions. If you notice you are hungry more when you eat more often, that is a sign your metabolism is kicking into high gear.
6: Increase Your Activity - Exercise Boosts Weight Loss
Most people cannot lose weight by exercising alone. Since our metabolism speeds up when we exercise, we also find our appetite increases. If you are not tracking your calories, most likely you will just increase your intake and you’ll never lose a pound.
However, exercise can boost weight loss when combined with a diet. The value of a calorie increases when you are working as hard to burn calories as you are to count them. People are less likely to erase 45 minutes of hard work on a treadmill for a couple of cookies. Bottom line: exercise + diet = success!