Weight Loss Essentials

Have you been struggling to find a way to lose weight that will work for you? Maybe you have lost weight in the past, only to find that the moment you stopped focusing on your diet, the weight was back in no time?

Well you are not alone! Over 90% of people who have tried to lose weight have either failed to meet their weight loss goal, or have regained the weight they lost. So is there no hope? Should you just resign yourself to being overweight, being unhappy with your self-image, and suffering the health problems that accompany being overweight?

The answer is NO! The good news is that there are ways to lose all the weight you want AND keep it off. These are the Weight Loss Secrets that we are going to reveal to you here. You can use them as a standalone weight loss strategy, but you will find them doubly effective if used in conjunction with a proven weight loss program. Before we move on to talk about these 20 Weight Loss Secrets, let us take a moment to discuss what it is going to take, in real terms, for you to lose the weight you want to.

What Do I Have to Do to Lose Weight?

When you read any of the thousands of weight loss articles available online, or investigate any of the hundreds of diet options available, you could be forgiven for thinking there is almost an infinite number of ways to lose weight. No. In fact, there are only four ways to lose weight:

1. Have fat surgically removed (e.g. Liposuction).

2. Remove body waste from the digestive tract (e.g. colon cleanse)

3. Remove water from the body (the removal of excess water is the most frequent reason for seeing dramatic weight loss in a few days)

4. Consume 3500 calories less than you expend for each pound you want to lose.

Really, that's it. Just four ways. We are going to concentrate on just the fourth one, consuming fewer calories than you expend.

How Do Calories Equate to Fat?

A calorie is simply a measure of energy. When you look at the calorific value of a food (e.g. a slice of bread = 130 calories), what it really represents is how much energy the food will provide to your body. Typically, a human body requires somewhere between 1500 and 2500 calories per day to provide the energy it needs to live and function. The problem is that if you consume more calories than your body needs then it will store the excess as fat.

The only way to get rid of this stored fat, other than surgery, is to reverse the process that put it there in the first place. You have to consume less energy (calories) than your body needs. When this happens, your body will begin to release the energy stored in the fat cells to make up the shortfall, and you will lose weight. How much energy (calories) is stored in pound of body fat? Roughly 3500 calories. So, to lose a pound of weight you need to get the body to release 3500 calories by breaking down stored fat.

How many Calories do I Need?

The amount of calories you need each day is dependent on whether you are a man or woman, your current weight, your age, and your level of activity. The following tables gives an estimate of your base daily calorie needs. Adjust this according to your level of activity - if you consume this amount you will neither lose nor gain weight. Eat more, you will gain weight. Eat less than the calories shown and you will lose weight. It really is that simple.

Women's Daily Calorie Requirements

Current Weight

Age 18-35

Age 36-55

Over 55

100 lbs.

1770

1580

1430

110 lbs.

1860

1670

1460

120 lbs.

1950

1760

1500

130 lbs.

2040

1850

1550

140 lbs.

2130

1940

1600

150 lbs,

2190

2030

1660

160 lbs.+

2400

2150

1720

If you have an active lifestyle, for example from a physically demanding job or from regular exercise, then you can add the following to your basic daily energy (calorie) needs:

Sedentary Lifestyle - Use the figures in the table.

Moderate Daily Activity - Add 150 to 300 Calories to your daily total.

Very Active Lifestyle - Add 350 to 700 Calories to your daily total.

Men's Daily Calorie Requirements

Current Weight

Age 18 - 35

Age 36-55

Over 55

130 lbs.

2470

2270

1900

140 lbs.

2630

2380

2000

150 lbs.

2760

2490

2100

160 lbs.

2900

2600

2200

170 lbs.

3000

2700

2300

180 lbs.

3100

2800

2400

190 lbs.

3200

2900

2500

200 lbs. +

3350

3050

2650

If you have an active lifestyle, for example from a physically demanding job or from regular exercise, then you can add the following to your basic daily energy (calorie) needs:

Sedentary Lifestyle - Use the figures in the table.

Moderate Daily Activity - Add 150 to 350 Calories to your daily total.

Very Active Lifestyle - Add 400 to 800 Calories to your daily total.

How Do I Lose a Pound per Week?

Sounds easy doesn't it?

Well initially it often as, because many diets and healthy eating programs cause you to release some of the excess water stored in your body. But beyond this, how do you sustain a weight loss of 1 lb. per week?

Let's take an example to show how this works: Linda is a 38 year old woman who currently weighs 140 lb. She goes to the gym a couple of times a week, and works in an office. From the Woman's Calorie Requirement table above, you will see that Linda needs 1940 base calories per day, plus about 200 calories extra for her gym activity, making 2140 calories total to maintain her weight.

Remember, she needs to consume 3500 calories less than she requires to lose a pound of fat. So, if Linda consumes 500 calories less than her body needs each day (in our example 2140 calories - 500 calories = 1640 calories), then in a week she will have lost a pound (500 x 7 =3500 calories) in weight.

< h2>How Do I Accelerate My Weight Loss? A pound per week is a perfectly good goal to aim for, and over some months you WILL succeed in your weight loss goal. However, there are ways of speeding up the process. For example:

1. Change the Way you Eat - There are many excellent diets available that satisfy your hunger on less calories than you normally consume, or by reducing the amount of saturated fat and carbohydrates you eat.

2. Exercise - this has the dual benefits of burning calories while you exercise, and increasing your metabolism which means you burn calories faster, even at rest.

3. "Fat Burn" Diet Strategies & Pills - these usually work by increasing your metabolism so you burn calories faster, meaning you lose more weight for a given calorie intake.

4. Fat Blocker Diet Pills - these work by reducing the absorption of the fat you eat. This fat is passed through and out of the body, reducing you calorie and fat intake.

Set Your Weight Loss Goals

You need a plan, a weight loss target, and a date by which you intend to achieve it, to make sure that you keep focused. However, you should make sure that you set yourself realistic weight loss goals.

While rapid weight loss in a few days is possible, this is usually down to water loss. If you goal yourself to lose 8 lbs. per week for 10 weeks, you will quickly see this is unrealistic, and then be much more than likely give up. A goal of 1 to 3 lb. per week is much more reasonable, and MUCH more likely to be sustainable, enabling you to keep the weight off once you reach your target.


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