The most important secret to lose weight!
The most important secret to lose weight!
Today I will tell you the most important secret to lose weight successfully. It has cost me many years of intensive research but I will tell you without asking for money like all the would-be experts.
You guys ready? You really want to hear it? It will change your world!
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YOU MUST EAT FEWER CALORIES THAN YOU CONSUME!
That's it!
Without excuses and without exception, this is the most important principle to be observed. This is the first step and if you follow it you will get very far.
All diets work on this principle and try to sell themselves as the "best diet" with an individual touch, but the principle remains the same.
You don't need expensive supplements, dietary supplements, not even exercise to lose weight!
You can only eat burgers from the Burgerking every damn day and still lose weight as long as you keep to the calorie deficit! (Was already tested and proven!)
Calculate your calorie requirements:
This means that each type of diet depends on the calorie deficit. If you want to lose weight, there has to be a deficit.
To do this, you must first determine your calorie requirement. There are many calculators on the Internet for this purpose. I recommend the Harris Benedict formula. Enter all the values you need and your basic calorie requirements. If you want to lose weight, you now have to consume less calories than your body needs. That's the whole secret!
Don't vote your deficit too high. For slightly overweight people I recommend a deficit of 500-700kcal. More obese people can easily go higher, but keep in mind that you shouldn't lose weight too quickly because your skin takes much longer to retreat. Maybe around 1000kcal.
Some last-minute tips:
If you only look at the slimming aspect, it doesn't matter what you eat as long as you are in the deficit. However, you should take care of a well-balanced diet in order to consume enough fibre for a healthy digestion and vitamins and minerals to keep your body's functions unrestricted. So dont forget to eat fruits and vegetables.
If you are an athlete or if you want to build or maintain muscles, sufficient proteins are essential. During a diet you should eat at least 2g of protein per kilogram of body weight.
Avoid short-chain carbohydrates, i. e. sugar as much as possible. This makes a diet much more difficult for you.
Drink enough water. A quantity of 1 litre per 2kg body weight is recommended. For example, if you weigh 80 kilos, you should drink 4 liters a day or more.
More Tipps and tricks in my upcoming posts!
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Hi man. Nice subject. Most people think that training helps them most on loosing weight. Actually it's what you eat like you pointed out. Training only burns a small percentage of the calories, but of course is very healthy. Also it depends on what type of body you have , there are 3 types of bodies :
https://en.biotechusa.com/news/2017/01/03/Body-types-Beginners-short-guide/
This is important also on the factor of loosing weight and it gives you an idea on how to approach things.
In my case, I am an ectomorph and always have been, people can be ectomorphs until a certain age and when they reach body maturity (over 28 years old) they can become endomorphs. For me it's pretty easy to keep my weight in check because ectomorphs burn a lot of calories by default. The bad side is that I gain muscle mass much harder, so I need to train harder and eat a lot while I train. But I am still careful on what I eat because of all the shit that is around.
You can calculate how many calories to eat by the day based on your height, age and weight with this calculator (keep in mind that you need other factors in place like your type of body) :
http://www.calculator.net/calorie-calculator.html
I've been dieting and walking again since about the middle of December. So far I have gained about 3HP.
Heeeheeeheee Standard Motorcycle Calculation is 9lbs lost=1 useable HP. I've lost 27 lbs.
Thanks for a great reminder.
Haha, HP is everything!
It's nice that you share the actual truth. It's also true that slow weight loss is more sustainable long term wise.
The thing I don't agree on is the whole jojo-effect thing. You won't regain weight faster because you dieted too fast. Most people that do these fast crash diets loose like 20 kg, which decreases their maintenance calories by like 300-400 calories, so they need to eat less to maintain their new eight then they hat to eat before. Also crash dieters often don't establish new habits. Because of this they often fall back to old eating habits that got them fat in the first place and thus they regain the weight that they lost during the diet.
The body switches to an emergency programme when it receives far too little nutrients for a long time. Your body starts a struggle for survival and does not care about your wish of a sixpack. It begins to drastically reduce its energy consumption. Muscles, for example, are broken down because they consume too much energy. Furthermore, the body stores every calorie it receives as safely as possible and tries to store every calorie in every conceivable way. The hormone balance is also going crazy, and everything's on distress.
If you now start again to exercise your original eating habits or to take your "normally necessary" calories, the body will take a certain amount of time to fully adapt and in this time the person will increase massively as the basic needs have decreased significantly.
Thats the reason people mostly gain much fat after their crashdiets
I love the people that go on 48h fasting with only water and lemon to lose weight... losing fat is not a matter of starving it's a matter of what you put in the body, at the end of the day a nice caloric deficit of around 200calories is enough to make any person lose fat, and they shouldn't think of losing fat daily, they should think of losing fat as a weekly thing. I normally lose about 1kg per week when i'm trying to cut down, if i want to go hardcore i go 2kg per week but i know i'll probably end up losing muscle mass...
100% correct. I stoped drinking soda 2 months ago and have gone down 2 belt nothes since then. I have lost probably 10 pounds just by cutting out sugary drinks. Feel a lot better also.