Avoid These Five Common Weight Loss Mistakes – free article …

Avoid These Five Common Weight Loss Mistakes
 by: Hristo Hristov

Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don’t work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

decrease your calorie intake to accommodate the calorie expenditure drop

increase your calorie output by exercising more

do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight? The most important factors are:

You weight less. A smaller body burns less calories both at rest and while active

You may involuntarily burn fewer calories. Dieters often lack energy and move less

Calorie restriction suppresses the metabolic rate

You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

Mistake #2: Overreporting the "extra" calorie expenditure of exercise

Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let’s say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.

Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.

How to estimate the "extra" calories burned exercising?

In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?

Let’s use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Let’s say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (chatting) from 6 (exercising). Now let’s calculate the extra calories: 30 (minutes) * (6 – 1.5) (MET value) * 0.84 = 113 calories.

Let’s consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.

Do you now see the difference between 113 calories and 180 calories? If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations?

Remember these two rules:

Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!

Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = then the additional MET would be 8 – 6 = 2.

How to find the MET values of activities based on standard tables?

In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories"

MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.

Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables don’t show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets (VLCD)

Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.

A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.

If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. Get your trial copy at www.x3msoftware.com

About The Author

Hristo Hristov is the owner of X3MSoftware, a company specializing in developing training and nutrition software. Hristo has a degree in Computer Science and passion for powerlifting. In his spare time, Hristo gives training and nutrition consultations.
hristo@x3msoftware.com

This article was posted on December 10, 2003

Set Realistic Weight Loss Goals

Set Realistic Weight Loss Goals
 by: Adam Waxler

How much weight do you want to lose? Are you being realistic about how long it will take to achieve your weight loss goal?

When someone has decided to lose weight, one of the first things that person should do is set a goal weight or an ideal weight.

Unfortunately, when most people decide to lose weight, they are not being realistic about how much weight to lose and how long it will take them to lose that weight. For many, their ‘ideal weight’ may be the wrong weight for them to be aiming for

The sad fact is, years of being overweight and jumping from one fad diet to another may have confused your mind and body about what is truly your ideal weight. One of the major problems comes from a lack of understanding about metabolism. If you’ve been overweight for a very long time, or if you’ve consistently ‘yo-yoed’, your body may respond to your initial weight loss by slowing down its metabolism because it believes that you are starving to death. This slowing down of your metabolism leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight.

Many weight loss experts today recommend aiming for shorter-term, more attainable weight loss goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that’s the number of weeks that the weight loss experts suggest you should aim for. The weight loss strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.

The strategy calls for choosing a realistic weight loss goal for an 8-12 week period. Knowing that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, losing 25 pounds in three months is not unrealistic. You should be on your weight loss diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a maintenance diet.

Why switch to a maintenance diet at that point?

Simple, you’re giving yourself a break from more restrictive eating. More importantly though, you are re-educating your body and letting it establish a new starting point. Once you’ve maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode. By giving your body a break from ‘starvation’, you’ll have overcome its resistance to weight loss.

You’ll also be giving yourself a chance to ‘practice’ maintaining your new, healthier weight. Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go ‘off’ their diet. By practicing weight maintenance in stages, you’ll be proving to yourself that you can lose weight and maintain that weight loss over a period of time.

This weight loss plan will work with any long-term weight loss diet. You’ll find dieting and reaching your weight loss goal much easier to do if you choose a diet that has concrete ‘phases’, such as the South Beach or the Atkins diet, since the weight loss and maintenance phases are clearly laid out for you to follow. Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance phases, you’ll teach yourself and your body how to maintain a healthy weight.

Copyright 2006 Adam Waxler

About The Author

Adam Waxler publishes the Weight-Loss-Machine…a free weight loss newsletter. Sign up for your free subscription and receive a new weight loss tip each and every week guaranteed to help you lose weight. Grab your free subscription here: http://www.weight-loss-machine.com.

This article was posted on February 02, 2006

A Beginner’s Guide To Weight Loss- 5 Steps – free article courtesy …

A Beginner’s Guide To Weight Loss- 5 Steps
 by: David Speringo

‘I’ll start my diet today’ you say to yourself for what seems the 485th time. But as the day wears on, you fall back into your typical eating patterns. These are the eating patterns which do not contribute to any weight loss either. Instead, you keep the vicious cycle going of either maintaining your current weight, or increasing it even more which may lead to health problems.

My personal journey started at a time when I was young and had trouble breathing. I even had trouble fitting into a pair of size 44 pants, and had trouble socializing with people because I thought of myself as a ‘fat person’. There came a time however when I took that first step towards positive weight loss, and a positive step towards changing my life.

But where to start? Which diet? Do I need to stick to any one diet, or could I make my own up? I was confused, because there was so much information out there about the newest weight loss diet gimmicks, and nutritional supplements which ‘GUARANTEED I WILL LOSE WEIGHT!!!!’.

It was all baloney. I found that I could not trust any marketing claim associated with a company trying to make money.

How did I start? By cutting down on the number of meals/snacks I was eating. I grew up in an Italian household where we were encouraged to finish our plate. You can only take so much of that as your waist lines grows. Today, however, I encourage people to eat 4-6 times a day. But to eat in small amounts. If you are a person who likes to pick at food, eat snacks throughout the day, and eat well after 8pm. My advice is to stop doing all of that (I know, easier said than done, right?).

5 Steps to starting your weight loss plan

Step 1: Eat 4-6 times a day, in small amounts. Make each time you eat a small meal. Sounds tough, doesn’t it? It is, but as you start doing it, you will change the way you eat food. The way you prep food, and the way you enjoy food (I still love food!).

The goal here is to force your metabolism to burn up the calories at the proper time. The more you have your metabolism working throughout the day, the more you are forcing your body to expend energy to burn up food! It IS as simple as that.

You have to realize that at first, it may seem like you are eating a lot in the beginning, when you are trying to lose weight. But remember, it’s all in the size of the portions you are feeding yourself. Don’t overdo it. Have a fruit salad in the morning, at 10 or 11 am, have a turkey sandwich, at 1 pm make yourself some chicken salad, etc..by doing this, you are not starving your body, and at the same time you are not feeding your body garbage!

Step 2: Drink a lot of water. Drinking water cleans out your system, that’s been known for a long time. It also has been shown to help in fat loss. How? Well, if you are generally a juice or soda drinker, and are now switching over to just water- you are cutting out those simple carbohydrate calories from your diet. And for some, that is a lot of calories. If you have troubles switching over to plain water- try some crystal light, or flavored water. Personally, I’m up to drinking a gallon a day. For many, this may seem a lot. Try to shoot for 6-8 full glasses of water a day. The key here is to make a habit of it.

Step 3: Exercise. So where do you start? If you have time to join a gym, by all means, do so! Join a step class, and/or lift weights. If you are overweight, do NOT feel like you do not belong in a gym. Many people who are overweight often feel like people are staring at them, thus making them feel self-conscious. My advice to you- Don’t worry about it! The gym is for EVERYONE to get in shape, no matter what size they are. Talk to a personal trainer when you go in there also, they will be your best source of information of reaching your workout goals. That’s what they get paid to do!

If you can’t afford a gym, or spend the time at a gym, there are alternatives. Places like Target, Walmart, and even on Ebay, sell exercise balls which come with videos or instruction sets on doing exercises. I feel as though exercise balls give you a greater range of flexibility and mobility. These are two very necessary things to work on when you are trying to lose weight. These exercises can usually be done in 15-20 minutes worth of time a day. If you are truly dedicated to losing weight, then make time for these exercises.

Other ideas for exercise include power walking, home video step workouts, hiking, riding a bike, or staying active for long periods of time. Even if you need to get a friend or family member to go along with you, this is time well spent. These exercises will give you a greater focus on your goal of losing weight.

Step 4: Talk to people about your diet. From my experience, the more I talked about my diet with people, the more support I was getting for my efforts. Do not underestimate the value of community support. Consequently, I run a website that specializes in online diet support ( http://www.dietdiscussions.com ) and I feel as though when people are given encouragement to stay on track, they feel better about themselves. Why do it alone when others are walking the same steps you are?

Step 5: Change the way you think about food. This is one of the hardest things to do, in my opinion. So often food becomes an object of comfort. We feel bad, we eat. We feel good ,we eat. The problem with this is that when we do eat, we are not consciously thinking about what we are putting into our bodies, and then we gain weight.

This mindset has to change. You can still enjoy food, but just pause before you eat something and ask yourself- Is it time to eat? Does this fall into my portion size for this meal?

These 5 steps are ways that I know that have directly helped people, beside myself. Use these steps to focus on what you are trying to do. There is so much information in the diet community about what works and what does not. What it all boils down to, is that it is not rocket science. There is a means and method to making it work for you. If you need any support for your weight loss diet plan, do not hesitate to contact me and ask a question or give me a comment. I have been through what you are going through, so I understand what you are feeling. Stay focused and stay on track, and you will find that you will start feeling better as the pounds start coming off!

Weight Loss and How To Snack Cleverly by Eva Moffat

Weight Loss and Snacking – can they go together?
Copyright 2006 Eva Moffat

Snacking in itself is not bad for you, but it’s your choice of what food you eat to tide you over until your next meal that can be the baddie.

If you snack on junk food, that is usually full of unhealthy fat, you will be more likely to have a weight gain rather than a weight loss.

Here are 7 ways you can snack and not mess up your weight loss programme:

Healthy Snacks, give them a fair try
Keep away from Trans Fats
Read the small print on the labels
Energy Bars are not all they are cracked up to be
You don’t have to have a snack just because the clock says it’s time
High fat snacks ….. run a mile
Ignore the TV ads that tempt you to eat unwisely

Healthy Snacks, Give Them A Try

If you must snack, go for the healthy alternatives. In the fridge or your lunch box have some ready prepared fruit and vegetables. You could peel a carrot, slice it up into bite size pieces and chew on it slowly. You will be amazed at how quickly this will satisfy you. And as mother used to tell you, ‘Eating carrots will help you see in the dark.’

Or have a nice crispy apple. Wash it but don’t peel it. Most of the goodness is in the skin.

Low fat biscuits can also help to keep you on track.

Have foods that are baked or grilled rather than fried.

Keep Away From Trans Fats

Trans Fats (bad fats) are the fats that raise your Cholesterol.

Cholesterol is the fat that clogs up your arteries, and as the blood is unable to flow smoothly, it can have the effect of giving you high blood pressure. High blood pressure can cause heart problems or strokes.

Foods containing Trans Fats could be found in Microwave Snack foods. If you see ‘partially hydrogenated oils’ listed on the label, alarm bells should be ringing in your head.

Read The Small Print On The Labels

Get out your magnifying glass, be like Sherlock Holmes and play detective.

Study the labels on the food you buy. Forget about the adverts telling you how wonderful they are, rather check for yourself what’s in it.

What you are looking for is the Nutritional Value. The label should tell you:

How many calories are in each portion?
Grams of fat per portion
Saturated Fat
Trans Fat
How much calcium is in each portion
Protein
Sugar
Salt

Work out for yourself, how much salt you are eating each day. It has been found that we should not be eating more than 6 grams of salt each day. You may be shocked to find that you are having more than your daily recommended amount of salt in one meal, so you could be over your limit if you eat more than one meal a day.

Also if the label says it contains Trans Fat. Do yourself a big favour and put the packet/tin back on the shelf and your heart will thank you for it.

Be sure to check how the manufacturers work out what they consider a portion. Often their portions are for birds and I mean the feathered type.

Energy Bars Are Not All They Are Cracked Up To Be

Those bars that are said to be packed with energy and power, should be scrutinised for what’s in it.

It’s a common belief that sugar gives you energy. But too much sugar can mean you end up with higher blood sugar levels than your body can cope with.

Maybe the label tells you that the bar is low in Carbohydrates, that’s fine, but what it doesn’t tell you, is that it is also low in fibre and probably higher in fat.

Be afraid; be very afraid, if it tastes good … it’s likely to be loaded with sugar.

So ideally, the perfect energy bar for you should contain the following.

At least 3 grams of Fibre
At least 5 grams of Protein
Lower amounts of fat
No saturated fat
And fewer than 20 grams of sugar.
Low in salt

You Don’t Have To Have A Snack Just Because The Clock Says It Is Time

If you have got into the habit of having a snack at 11.00 in the morning and again at 3.00 pm, do you really need it?

Say you had a high protein breakfast or lunch you should manage to get through to your next meal without the need to snack.

Yet if you had a high carbohydrate meal (either breakfast or lunch) you probably will be peckish, so a snack will prevent you from going into starvation mode.

Why is a High Protein meal better than a High Carbohydrate one?

The High Protein meal will be digested more slowly, so filling you up gradually over several hours.

While the High Carbohydrate meal fills you up instantly, but you will be feeling hungry much sooner. As High Carbohydrates are normally full of Calories, then having a High Carbohydrate snack as well, thus taking in even more calories, that weight loss plan you have been following is now about to fly out the window.

So if the clock tells you it’s snack time, only have a snack if you are really hungry. Then have a High Protein snack, it’s much less Calories in it.

High Fat Snacks … Run A Mile

High Fat snacks can encourage you to overeat.

Pennsylvania State University Researchers did a test on some rats, they fed the rats a High Fat diet; this resulted in the rats overeating. The researchers compared these results with rats fed a Low Fat diet.

The conclusion the Researchers came to was that there is a Hormone that is secreted then sends a message to the brain saying, ‘Stop eating now, you’re full up’. But on a High Fat diet, this Hormone was suppressed, and so the rats just went on eating. .

Ignore The TV Ads That Tempt You To Eat Unwisely

While you are watching TV, especially during Prime Time, have you noticed the number of adverts for snack foods? And of course these snacks are made up of junk foods; high in fat and salt.

As we know, these advertisers are paying thousands of pounds to get their adverts put in these prime spots. So the TV viewer is suddenly convinced that they are in need of a snack. Sure enough, when next at the Supermarket, he/she will deliberately seek out that advertised product. The mentality is …… if it’s advertised on the TV it must be good.

The advertiser has won again. And you lose your weight loss goals.

Uncover The Secrets To A Winning Weight Loss Plan

Uncover The Secrets To A Winning Weight Loss Plan

You have decided to begin to lose weight. Now you question how to start your quest to a healthier lifestyle. With so many diet plans available it can often be difficult to ascertain which program is the best approach for what you require. Taking the time to evaluate your needs and learn how others have been victorious is an essential first step in your weight loss journey. Here are some reliable methods to integrate when you are attempting to lose weight.

To begin you should determine where your health is presently. Most diet plans take an initial evaluation to understand where you are initially. This will help you along the way to see your progress. Set aside time to become educated about your body mass index to see how it compares to a healthy weight. You should also start to keep a food diary. In your food diary you should log what you eat as well as any physical activity you take part in. This is an step as most of us do not realize exactly how much we sctually consume in food and beverages.

With so many commercial weight loss plans available many successful dieters have bought books to get advice and tips on how to start their weight loss efforts. Any diet book that interests you will be assistive as most weight loss plans are successful in the weight loss phase. The principal to success is to find a procedure that works for maintaining your weight loss. Oftentimes these methods are different from the methods used during the weight loss component of your program. Many people that have successfully kept weight off for more than seven years center their maintenance program on physical activity, keeping a low-fat diet, eating breakfast and continuing a food diary.

Exercise is a very essential part in all weight loss plans. Many people that want to lose weight lack the motivation to add exercise into their daily routine. You may be able to lose weight without imparting exercise initially. However, to proceed in your weight loss you must step-up your exercise level. Reducing your calories and watching your portions will not be sufficient after your body adjusts to the decrease of calories. Experts suggest at least 60 minutes of physical activity daily. Your activity can be spread out throughout the day and if you cannot fulfill the hour requirement in the beginning you should work up to it in fifteen minute increments.

Most weight loss programs require a restriction of calories. Weight loss programs should have you consuming between 1,200 and 1,400 calories per day. This amount of calorie ingestion will help you lose weight. You should not plan on continuing to eat a calorie restricted diet for an extended period of time. Eating in this manner will leave you unsatisfied and lacking correct nutrition in the long-run. A better practice would be to increase your activity level to be able to consume the calories required. The more exercise you engage in the more calories you will be able to consume. Make sure your diet focuses on healthy foods and you will surely be successful in with your weight loss plans.

By: Joseph Carter

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