There’s no way around it…no matter which quick weight loss plan, it is necessary to count calories. This fact is at the heart of every weight loss program. The main difference between the average program and a quick weight loss program lies in what really amounts to credits and debits; in other words, the amount of calories you ingest and the amount you expend.
First however, let’s get straight on what exactly a calorie is.
It’s Not “Something That Makes You Fat”
Believe it or not, this is actually what many people think. It shouldn’t be surprising that people have this idea, but it’s hardly accurate. It’s a good thing, too; you may dream of stuffing yourself with tasty food that is free of calories, but if you had that wish, you would soon starve to death, regardless of how much you ate.
A “calorie” is really nothing more than a unit of energy; more specifically, it is the amount of heat energy required to raise the temperature of a kilogram of water by 1 degree Celsius at sea level. That said, it has become a handy tool for nutritionists when determining the potential energy contained in various types and amounts of food.
Determining Your Daily Caloric Needs
On the average, women require approximately 2000 calories a day in order to meet their daily metabolic needs; men need around 2500. Note the operative phrase here: on the average. Very few people are actually “average,” and their caloric needs can vary according to height, body type, age and level of physical activity as well as genetic predisposition. All of this must be taken into consideration when determining an effective weight loss program.
At this point, it is worth pointing out that people who are more muscular tend to burn more calories at a faster rate than people who are not; this is part of the reason that males require more calories. Any quick weight loss plan should include some strength training for this reason.
This said, nutritionists in the U.K. have come up with a handy and reliable formula for determining one’s individual caloric needs, known as the Harris-Benedict Equation. Using a set number of 665 to represent the human basal metabolic rate, this formula for men is:
665 + (13.7 x Weight in Kilos*) + (5 x Height in Centimeters*) – (6.8 x Age).
For women, the figures are slightly different:
665 + (9.6 x Weight in Kilos*) + (1.8 x Height in Centimeters*) – (4.7 x Age).
The final figure will give you the number of calories you require every day.
Once you know how many calories you need in order to maintain, the secret to a quick weight loss program is simply to make sure that the calories you expend are more than the calories you take in. It’s that simple!
* A kilo is equivalent to 2.2 pounds; a there are 2.54 centimeters in an inch. Therefore, a little math is required here.
Does liquid diet weight loss work? Is it even a good idea?
The answer is not as simple as “yes” or “no.” It depends on several factors, including how liquid diet meal replacements are used and what ingredients are contained in such a meal replacement.
What Is a Liquid Diet?
This is a good question. Liquid diet weight loss can mean various things. The most extreme example is the elimination of all solid food except for water. Now, while it is possible to survive for several weeks by simply drinking water and nothing else, this is not advisable and can have serious health consequences.
There are also liquid diet weight loss methods that call for taking in only juices that are preferably squeezed from fresh fruits and vegetables. This can certainly be healthful, but may not meet all of one’s protein requirements – and protein intake is a very important part of any dieting effort.
The Ideal Use of Liquid Diet Meal Replacements
There is a psychological aspect to all of this: solid food satisfies in a way that no amount of liquid meal replacement can. One of the problems with a strictly liquid diet is that it’s all-too-likely to “fall off the wagon” and suddenly give in to your overwhelming desire to head to the nearest HurryBurger Stand and chow down on a double-bacon cheeseburger and a large order of greasy fries. Not a good thing!
When it comes to liquid diet weight loss, it pays to be smart about it. Protein shakes are an ideal supplement to a diet program that combines a reduction of caloric intake with increased physical activity. A protein shake containing fiber and fortified with necessary vitamins can be just the thing to have in the mid-afternoon and can help in keeping you from giving in to those unhealthy cravings for junk food that can come on between lunch and dinner.
Protein shakes can be dairy-based or soy-based. You can prepare your own with yogurt (make sure it’s non-GMO and has “live and active cultures”) and frozen fruit with a bit of flax seed or wheat germ; toss these into a blender and whiz it around for a minute or so, and Bob’s your uncle.
On the other hand, with so many of us on a busy schedule these days, that may not be an option. Fortunately, there are some excellent commercially-prepared liquid diet meal replacements on the market today that can be very useful in helping you to achieve your weight loss goals.
If you want to lose fat quickly and take the advice of everyone for that, you will be the chump because you will get all sorts of funny and fantastic ideas that may not give you the desired results and additionally, may cause you harm. But there are some tips from the experts that may help you to lose fat.
One of the main habits that increase your fat is eating your dinner late. If you eat this meal late and go to bed immediately, there is no doubt that you will have fat gains. This is because your physical activity during nights will not be much and hence the calories of your dinner can not be burned fully. This will result in accumulation of fat. Hence if you want to lose fat quickly, you must eat your dinner two hours before you retire for sleeping in the nights.
Your choice should lean more towards natural foods like fresh vegetables that include green leafy vegetables and fresh fruits. You can also choose wholesome grains and beans. These foods make available to your body a lot of fibre, vitamins and minerals and hence you derive nutritional benefit also by eating them. The fibre that is supplied by these foods removes constipation. These foods have a capacity to fill your stomach fast and hence you will not eat more of your regular diet, thus resulting in substantial fat losses. You can also eat more salads and fruits before your meal and this trick will also reduce your intake of your normal food. It is better to choose more varieties in these foods because this will give you better results to lose fat quickly than the results you get by choosing limited varieties of these fruits and vegetables.
When you choose the foods that contain carbohydrates, you should opt for foods that contain good carbohydrates and not those that contain bad carbohydrates. You have bad carbohydrates in all the items that are made from white sugar like sweets, pastries, cakes, candies and ice cream and from white flour and processed flour. Your body will not burn the calories contained in these foods easily and hence fats will accumulate. But you get good carbohydrates from fresh fruits and vegetables, by choosing which you can not only get the required energy but do not increase your fat since the calories of the foods are burned fast and completely.
Same is the case with fats also. Bad fats that come with fried foods, oily and spicy foods remain unburned inside the body to add to your fat. But if you eat good fats that are obtained from foods made of olive oil and fish oil, you need not worry because these fats do not cause any harm to your health but additionally, they help your brain to function more efficiently.
Another great way to lose fat quickly is to make a major shift in your routine of eating. You may be used to the age-old custom of eating three large meals daily with the belief that this method will only be able to supply the essential energy required for your body to carry on with your routine work. Now experts suggest that to lose fat quickly and at the same time, not to deprive your body of the required energy, you must split your large meals into six or seven smaller meals and eat them more frequently. This type of eating improves your metabolism and hence the calories of your smaller meals will be completely burned. So there is no fear that you will have fat gains.
The above steps can easily be adopted and hence you can definitely achieve your aim of losing fat soon.
Many people have an idea that the ONLY way to lose weight is through low calorie dieting and hard-core exercise. Few ever seem to succeed for any length of time. There are fundamental flaws in the current popular weight loss recommendations and good solid reasons why other diets may have failed for so many people in the quest to burn fat. After taking a closer look at hormones, we find there are seven fundamental principles to how fat is burned. These fat burning hormones are what need to be triggered in order to lose weight.
There Are Four Different Body Types, Each Influenced by Hormones
Certain hormones have the purpose of directing where fat is placed on the body, and it is a distortion of this function that causes different body types. Different body types are the result of specific correlating glandular problems (adrenals, ovaries, thyroid and liver).
Calories Are Insignificant Compared to Fat Burning Hormones
The real problem in burning fat lies more in metabolism and the hormones that control it. Fat burning hormones look at food calories differently. Without having a good understanding of hormones, it might appear that all calories are equal and if you eat less you will of course weight less.
You Have to Be Healthy Before You Can Lose Weight
You have probably heard that you should lose weight so you can be healthier, because obesity is a health risk. It is actually just the reverse. You need to be healthy first before you can actually lose weight. Your weight is a symptom, not the cause.
Environmental Hormones and Chemicals Mimic Your Hormones
If you want to know why your weight problem is becoming worse, you don’t have to look far. You are presently being exposed to synthetic environmental hormones on a daily basis. The meat products we eat come from animals that have been given hormones. The Environmental Protection Agency has a name for these chemicals; collectively they’re called endocrine disruptors, meaning any chemicals that mimic, block or otherwise disrupt the normal function of hormones.
You Have to Heal Your Glands and Hormones to KEEP the Weight Off
The key to keeping the weight off is achieving full rejuvenation of your glands and fat burning hormones. Not completely fixing the true problem (unstable glands) causes the problem to return.
Before the body will burn fat, it has to build back this lost muscle tissue.
Fat Burning Hormones and Fat Storing Hormones Have Their Own Triggers
Hormones control metabolism, and each one associated with fat burning and fat storing has its own triggers. Hormones are triggered or blocked by foods, exercise and other activities.
The more of these hormone triggers you implement correctly, the faster and easier weight loss will be. Therefore, instead of wasting time counting calories, use the fat burning hormones triggers.
Incorrect Exercise Prevents Fat Burning
Another key discovery has been that different body types need different kinds of exercise. Many people have the idea that their fat is excess calories and all they need to do is burn these off through exercising. However, it’s not the calories burned during exercise that are significant. It’s the delayed fat burning peaks that occur between 14 and 48 hours when fat burning hormones are triggered.
From “The 7 Principles of Fat Burning.” by Dr. Eric Berg, DC – Dr. Berg’s intense research has led to the development of four basic body types, each with their own distinct characteristics and needs. Take the quiz and trigger your fat burning hormones at http://www.findyourbodytype.com
Are you currently seeking after a method of getting rid of belly fat that really works, but each and every thing you may have attempted has failed to work in the way that you want? If that’s the case, I’d like for you personally to recognize that looking at my piece of writing will give you a hand with your problem, but remember to actually take action on the info that I’m planning to instruct you on.
Possessing excess stomach fat will be an huge issue for a large number of you, and carrying it around for any long length of time might cause you to develop many forms of cancer or diabetes. Getting an excessive amount of fat on your stomach area will trigger your fat tissue to make bodily hormones that will trigger your cells to divide, and that’s how cancer is brought on: improper cell division which causes cellular mutations.
With that said, getting rid of belly fat isn’t difficult when you stick to the following recommendations:
#1: For starters, I plan to state what you already know: you will have to refrain from eating foods that are fried, processed foods, as well as other fatty products which you KNOW could be unhealthy for you!
Preferably, swap such items with all the right sorts of foods, that are: (1) high in lean protein, (2) contain complex carbohydrates that trim off fat, (3) include wholesome fats for example Omega-3 and Monounsaturated fat in them, and (4) include a lot of fiber, vitamins, and minerals within them.
#2: Getting rid of belly fat is not really hard whenever you know how to boost your metabolic rate correctly. To begin this, you’ll need to: (1) eat 4-6 small portions of food rather than 1-3 big helpings, (2) eat a healthy breakfast every morning, (3) get good quality sleep, (4) perform full body workouts, and (5) drink a lot more water and green tea extract also.
#3: Like I’ve stated previously, you will have to control stress unless of course you like taking a look at that ugly belly fat on your stomach. At any time when you’re really stressed out or in a predicament that’s fairly intense, the body will trigger a hormonal agent that is known as Cortisol. When Cortisol is released in large quantities, it will quickly accumulate (as fat) within the most unfortunate area that you can envision; which is certainly your stomach!
#4: Another step to getting rid of belly fat fast may be to discover ways to prepare your own meals rather than usually purchasing them out of your favorite store or restaurant! Doing this will bring control back into your lifestyle, as you’ll be the one that decides to eat (or disregard) certain foods from your diet.
#5: Rather than performing ab crunches only, focus on pairing abdominal exercises with aerobic exercise and resistance training instead. Whenever you incorporate all 3 methods, you will be getting rid of fat all over your physique, as it is just about impossible to only lose body fat on your gut without burning it just about everywhere else. These workouts (when performed constantly) will as a result boost your body’s metabolism as well, for those who did not know.
Are you wanting the proper self-help guide to Getting Rid of Belly Fat created to show you ways to get fixed right away? If you do, head over to the web link to learn about the program that will tell you How to Reduce Belly Fat in under a month!
There are numerous ways for you to choose from if you are determined to shed unwanted pounds from your body; one of the most effective way to get fit is to lose weight by running. This physical activity is very effective because every time you run, you elevate your heart rate fast and sweat a lot which is beneficial getting rid of unnecessary wastes in your body expelled through perspiration.
This will eventually lead you to more water intake as a result of being thirsty due to the strenuous activity. Drinking a lot of water is very essential in most weight loss programs because what water does is flush out harmful materials stored in the body and it also enables oxygen to fill most organs in the body including the brain; which really wakes it up in most activities and can make you perform better in these activities.
You need to have proper time management that allows you to do daily running exercises for at least an hour In order to make your program to lose weight by running very effective. The lifestyle of most, on the go, people in today’s society makes it sometimes hard to set some time to do this workout due to the demands of life like work and family; however, you must try to squeeze in some time for these cardio workouts. At least three times per week, but much better if you can do it on a daily basis. Just think this could make you feel much more energized and better about yourself because you’re making your body healthy and keeping your mind active all the time.
Try to consider the fact that you will have higher risks of getting various health disorders and other problems if you are a basically a couch potato; apart from that, if you do not lose weight by running, make sure that you can still achieve a healthy body doing some kind of cardio exercise to minimize the risk involved with being obese. For this reason, you should make sure to monitor your body mass index; so that you don’t allow your BMI levels to fall out of the healthy range.
There are still various ideas that you can choose from that will help you cut out those excess pounds on your body; and one of the best ways among them that is less costly on your part is to lose weight by running.
Detox diets have the main purpose of helping us get rid of accumulated toxins. The attitude of mainstream medicine to these diets is that they don’t make any contribution to our well-being but if used sensibly they won’t do any harm. However, over indulgence in diets can be more lethal than eating too much junk food.
The Seven Day Detox diet is one of many weight loss detox diets. The basic claim for this diet is that you can lose seven pounds in a week. This diet claims to help us eliminate toxins, ease bloating and lessen water retention.
A quick summation of the seven day diet goes something like this: On day one eat any fruit you want except bananas. On day two eat nothing but vegetables. On day three eat vegetables and fruit, but again, no bananas. On day four eat eight bananas and drink four glasses of milk. On days five, six and seven eat four steaks and lots of green vegetables. Although the seven day diet has lots of supporters it is quite low in calories and generally unbalanced.
It’s a fact that a large part of the weight you lose if you undertake a detox diet will be water. You can also expect to lose some muscle mass and fat. A detox diet helps us to get rid of excess sodium in our bodies, which in turn sheds water weight.
There does not seem to be any direct connection between detoxing and losing weight but it is true that our bodies do take in many toxins. It is also true that a fast and a good rest make us feel refreshed with a renewed attitude to our health.
If the idea of limiting what you eat for seven days does not appeal to you, a three-day diet may be more within your reach. The three day diet is a low calorie diet that has many fans but critics say that any weight loss is reversed within days. There is also a diet regime called the three-day water fast. You must use only purified water and reduce your normal level of physical activity.
There are certain foods that will not contribute to weight gain. You can snack away to your heart’s content and you won’t gain an ounce. That’s what the experts say, anyway. Food that does not add calories is not good as an entire diet plan. You would be depriving yourself of nutrients.
Snack foods that do not contribute to weight gain typically have only about four to six calories and you will use more energy than that just in the act of eating them. Such foods as celery, grapefruit, beans, lemon, lettuce, radishes, spinach, tomatoes turnips and watermelons all make great snacks with little or no preparation.
You can replace whatever you usually snack on with these so-called “negative calorie” foods. They fulfill all the needs of a snack in that they fill a few minutes of time between useful work and they give your stomach that full feeling.
Another diet plan that helps you lose weight as well as toxins involves eating only one kind of food at each meal. For instance at breakfast you could eat some kind of melon, at lunch only oranges and in the evening just apples. You can eat until you feel full and you can vary the fruits you eat on a daily basis, just eat one kind at each meal.
If you take on a detox diet make sure you are able to reduce you physical work so that you don’t use up too much energy. Rest is a big component of the fasting process, so make sure you can get as much as your body needs.
If you are looking for the ultimate summer body diet to help you lose weight safely, naturally and affordably, then our following guide to the do’s and don’t for summer diets can show you how to achieve this summer weight loss at a pace that is right for you.
Step1: DO modify your dietary habits. During the winter we tend to eat more starchy foods that leave us feeling warm, insulated and heavy. In preparation for the summer it is important that you swap these foods for lighter alternatives.
– Swap oranges and apples, for fresh berries, melons, greens, tomatoes, zucchini’s, cucumbers, beets, and low calorie fruits and vegetables.
– Eat chilled soups: research has found that eating a low calorie, broth based soup at the beginning of a meal can help you to eat less.
– Swap to low/ no calorie beverages: it is easy when it gets hot to drink loads of fizzy drinks, sodas, tea and coffee, but if you are not careful all of these beverages can add up to extra calories. For this reason be careful with your drink choices and try to opt for low calorie fruity spritzers to help keep you cool.
Step 2: DO exercise more. Going for a jog or attending a cardio class can be easy to skip when the sun is beating down on you, but no matter how much you sweat, exercise is still one of the easiest ways to experience summer weight loss. The key is to swap these activities for ones which will take you out of the heat and gradually help to workout your entire body. Going for a swim, a bike ride, a 30-45 minute walk or to water aerobics, for example, can all help you to burn calories without leaving you feeling sticky, hot and dehydrated.
Step 3: DO drink plenty of fluids. Even when you are not exercising, it is important that you stay hydrated as not only will these fluids help to supply your muscles with the oxygen it needs to exercise, but drink too little and you can experience water weight gain.
Aim to drink at least 6-8 glasses a day. If you do not currently drink this much, build up your stamina by increasing your intake by ½ a glass every 2-3 days.
Step 4: DO try a weight loss supplement. If you need help jumpstarting your summer weight loss, incorporating a natural appetite suppressant or fat binder into your diet can help you to lose weight.
– Natural appetite suppressants: Designed to decrease your appetite by sending signals to your brain telling it you are full when you are not; appetite suppressants can help you to naturally reduce your meal portions without leaving you feeling hungry between meal times. The best natural appetite suppressants on the market work by binding with bile acids to form a fluid gel in your stomach that is hard to digest. Resting in your stomach for hours at a time, they help you to feel fuller for longer.
– Fat binder: Made of complex non soluble fibres, these work by binding with up to 28% of your dietary fat intake. Forming molecules too large to be absorbed into your body, this fat instead is forced to pass out of your body naturally. NOTE: Fat binders are particularly useful if you follow a high fat diet and need help cutting it down.
Step 4: DON’T let yourself get too hungry. A common mistake many summer dieters make is allowing themselves to get too hungry between meals. Even if you resist the temptation to snack, these increased hunger levels can cause you to ingest more food during meal times. If this sounds like you, try splitting your meals into 5 smaller portions of 300 calories. Next space these out evenly over the day to help keep your metabolism burning at optimum capacities.
Step 5: DON’T eat too much. It is easy to fill your whole plate with food and then feel obliged to eat it. The problem is though, such meal sizes can lead to an increased appetite and ultimately increased weight gain. To help achieve your summer weight loss, try to do the following:
– Eat on smaller plates: this helps to create the illusion that you are eating the same amount of food, whilst helping you to naturally cut your meal portions.
– Eat slower: it takes your brain 20 minutes to register that you are full, which is why you often find yourself feeling bloated after meals. For this reason try to chew eat mouthful at least 30 times before you swallow. This will help give your brain time to catch up and prevent over eating.
Step 6: DON’T crash diet. Although it may feel tempting to follow the latest celebrity crash diet to help you achieve your summer weight loss, such diets are not safe/healthy for your body. The vast majority involve depriving your body of key essential nutrients whilst limiting your body to just 800 calories a day – neither of which are good for your metabolism, digestive tract and long term health. NOTE: For your body/organs to function properly you need at least 1,200-1,500 calories a day.
Tips & Warnings:
Make sure that you only invest in natural fat binders/appetite suppressants which have been clinically proven to work. Try researching through their clinical trials, certificates and reviews first before you buy
Aim to eat a healthy balance of nutrients consisting of 40% carbohydrates, 30% protein and 30% fats.
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Plenty of people do not realise this but it is possible to enjoy the positive benefits of chocolate and still lose weight fast. Read on to uncover which chocolate offers you the most effective benefits and discover two chocloss tips for combining cocolate in addition to successful weight-loss.
Most folks don’t realise this but losing weight fast and enjoying chocolate usually are not mutually exclusive; you are able to do both!
If you are like me, you’ll have a craving for chocolate when you are trying to lose weight. And while it is often said that the need to get a chocolate fix is a problem women have when dieting, believe me, it is not uncommon amongst men too.
Most consider chocolate as a sweet treat that you need to avoid if you are attempting to lose weight fast. However, research is saying there are a few health benefits in the treat as well.
You probably already know that eating some fat when trying to lose weight is beneficial. There are fats in chocolate: around 1/3 oleic acid, 1/3 palmitic acid and 1/3 stearic acid. Palmitic acid is not so good for you but the other two have the beneficial effects.
Apart from protecting your heart… and tasting great.. chocolate helps with you to lose weight fast because:
– it contains stimulants like caffeine and theobromine
– it stimulates endorphin production, which gives a sense of pleasure
– it contains serotonin, which acts as an anti-depressant.
These effects are vital if you are fighting your way through a major weight loss program.
You will get the most effective health benefits from chocolate bars made with dark chocolate. Dark chocolate contains a minimum of 65% cocoa and has high levels of antioxidants (nearly 8 times the level found in strawberries – albeit with more calories!).
You might just naturally love dark chocolate, however it is not the choice for some people. It does have a strong and longer cocoa taste, and it is normally not quite as sweet as milk chocolate candy bars – that are just not as good for you. Believe me… dark chocolate is usually a taste you are able to acquire.
Dark chocolate bars usually are not that hard to find. You haven’t really tried chocolate until you have found some from the far reaches of the globe. Chocolate bars are distinctive in other places, and there are some amazing choices out there.
If you have not tried a Violet Crumble from my native Australia, I highly recommend for you to do so. You may find that Swiss, Belgian or French chocolate beats the chocolate you can get locally. Try some as a treat during your diet, before you drift back to your local brand.
Some chocolate bars are up to 87 percent cacao solids. These are very strong and can be dry (due to the lower fat levels), but they are for really rich palates and pack more anti-oxidants. These are the best choice if you like the cocoa flavour and want to lose weight fast.
Some bars are organic and “natural,” and my come from programs that offer support for the cocoa farmers as well as the integrity of the local bean.
You may also like to try dark chocolates with some added strong flavours in them like chilli or orange peel if you are not a great fan of the strong cocoa flavour on its own.
Some chocolates are sugar-free, these low carb chocolate bars are excellent for teenagers and are tooth friendly. Others are fructose sweetened and are suitable for diabetics, yet others are made with maltitol, a healthy alternative to sugar.
ChocLoss Tip 1
Don’t eat over 100 grams, or about 3.5 ounces, of dark chocolate a day. You continue to to obtain the benefits without taking on excess calories and fat. Drop 200 calories or other sweets or snacks to balance out the calorie intake.
ChocLoss Tip 2
Skip the fillings and seek pure dark chocolate or dark chocolate with nuts, orange peel or other flavourings.
…avoid anything with caramel, nougat or other fillings. You don’t need the add sugar and fat, which negate the benefits you get from eating the chocolate in the first place.
It is not the size of the chocolate bar that has a negative effect on losing weight, it really is the quantity consumed and deficiency of exercise. People with a lively lifestyle can enjoy gourmet chocolate bars and lose weight fast when dieting.
Now that you know this you can indulge a little. Go on it is good for you!
Next, visit my site for more Chocloss Tips and discover the secrets to help you lose weight fast and keep it off. Get my free weight loss program that shows you how to lose weight as if by remote control using an amazingly powerful free tool. It will allow you to move easily and effortlessly towards your weight loss goal now.
For many years, diet and exercise were considered to be only ways to lose weight. However, recent research has shown that reducing calories can cause the opposite effect. The term “metabolism” seems to be in fashion these days, as well as new methods of weight loss. Faster metabolism enables the body to burn more calories. However, there are some factors we can not control and change (like age, gender and heredity), and some factors we can.
As everyone probably knows by now, first two steps in speeding up the metabolism are eating small frequent meals and drinking more water. An important fact is that cold water has a big advantage over warm water: when drinking cold water, the body burns calories warming it up to its temperature. Chemicals, such as nicotine and caffeine, do have a small effect, but aren’t recommended as a treatment for obesity due to various side effects including an increase in the heart rate.
It is a fact that a diet can be ruining for one’s metabolic rate. If you severely restrict your calorie intake without exercising, it’s likely you’ll have a lot less muscle now compared with the very first time you dieted. As a consequence, the metabolism will also be lower so that you need fewer calories to maintain your current weight. This is because when you follow a very low calorie diet, you lose muscle as well as fat. But when the weight goes back on, you usually only regain fat. This means, your metabolic rate is likely to have dropped a little every time you’ve dieted, making it slightly harder each time for you to lose weight. The good news is you can increase the amount of muscle by increasing the amount of exercise.
The term ‘metabolic rate’ or ‘basal rate’ refers to the energy (calories) we expend over a day just keeping our body functioning. In general, the more muscle we have, the higher is our metabolic rate – the rate at which the body burns calories. This explains why men, who have a high proportion of muscle, have a faster metabolism than women. Ultimately, muscle burns a lot more calories than fat so when we lose muscle, our metabolic rate drops and we burn fewer calories. That’s why it is crucial to do as much as you can to protect your metabolic rate, especially when you’re dieting.
The best way to burn calories is to increase the level of physical activity. In the long run, improving the body composition (increasing muscle and decreasing fat) by being more physically active will lead to small but important increases in the metabolic rate. Body muscle burns 73 more calories per kilogram per day than fat does, so the more muscle. The bottom line is, you’ll gain weight if you consume more calories than your body needs. The first step in successful weight loss is recognizing the need for a change.