Safe and Successful Weight Loss – Facts and Myths About Weight Loss Diets
When searching for a safe and successful weight loss plan we may be a little unsure of which way to turn since there are so many conflicting reports out there. In order to lose weight successfully we need to know what works and what does not. Many dietary myths prevent long-term weight loss and can actually harm our health, therefore it is extremely important to lose weight the right way.
Take a look at some facts and myths that can influence safe and successful weight loss.
1. Calories Per Pound of Body Weight.
Approximately 3,500 calories equals one pound of body weight. The rule of thumb for weight loss is that if we reduce our calorie intake by 500 calories a day we would lose approximately one pound a week. This applies whether they are food calories coming in, or energy calories going out.
Recommended daily calorie intake varies from person to person. Age, height and weight, level of daily activity and body composition are among the factors that must be Biofit reviews taken into consideration. On average, it is approximately 15 calories per pound of body weight. For example, someone who weighs 160 pounds may consume around 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories).
A balanced diet combined with any type of exercise are the key factors in fat loss and weight reduction. If we eat more calories than we burn off throughout the day the result will be that the calories are stored as fat.
For long term weight loss, aim to lose one to two pounds a week. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
2. Eat Slowly to Lose Weight
From the moment we start eating it takes the brain 20 minutes to start signaling feelings of fullness so the amount of calories consumed before we begin to feel full can vary depending on how quickly we eat. Give the 20 minute signal a chance to set in by eating slower and shed those extra pounds.
3. Calorie Shifting to Boost Metabolism.
Many people find that after six weeks or so, their weight loss levels plateau. The reason for this is our bodies anticipate these amounts and adapt so our metabolism slows down. We can trick our body by adjusting our calorie intake. Changing the kinds of food, the nutrients and the calories we eat every few days will keep the body guessing and force our metabolism to kick start into action again.
A cheat day once in a while works well – as long as binge eating isn’t involved – not only does it confuse our metabolism into thinking more fuel like this is coming the next day resulting in a faster digestion rate, but it also gives us a mental break to help keep ourselves motivated on the days we diet.
4. Dietary Fibre to Maintain Weight Loss
A diet high in fibre consisting of fruits, vegetables and whole grain foods help us to feel full, without adding calories. Foods high in fibre are generally lower in calories and can help maintain weight loss.