5 Steps to Successful Dieting includes the various aspects needed to reduce calories and fight your metabolism. Losing the first 5% of your body weight can come pretty quickly. Then the battle begins if you want to lose 5% to 30% of your body weight.
Losing dramatic weight takes discipline, will power, and patience. A few necessary steps will put you on the right track and then you have to stick with your routine. I have lost 40 pounds over 5 months from a starting weight of 200 pounds. We want to be in the normal weight range calculated by the Body Mass Index (BMI0 used by doctors and trainers)
5 Steps to Dramatic Weight Loss
In the pandemic era, people have gained a lot of weight. The proverbial losing of 5 or 10 pounds is infrequently adequate to put people into the healthy weight range and make a lifestyle difference. On the BMI charts, 25 to 30 is overweight and over 30 is obese. The government says 70% of our population fall into these two categories now and it is getting worse.
Getting into the normal weight range of 18 to 24.9 takes dedication to a program and may involve weight loss of 30 to 40 pounds. People with medical conditions like cardiovascular problems (heart) and diabetes may need to lose dramatic weight to get systems back to normal homeostasis.
Calorie Reduction
You can’t avoid the necessity to reduce calorie intake vs the amount of energy burned. The average male adult can consume about 2,200 calories a day. Calorie balance depends on calorie intake vs calorie expenditure. Physical exercise helps tip the calorie expenditure scale. Reducing calorie intake might require avoiding addictions, preparing healthy meals, avoiding constant eating and snacks, reducing alcohol and sugar consumption.
Exercise
Weight can be lost without extreme exercise. Losing weight begins with getting a negative calorie balance of 250 to 500 calories a day. This involves consuming 250 less calories a day and burning 250 extra calories through exercise. The exercise portion could be fulfilled even with a half hour of speed walking, biking or swimming. The major caveat in increasing exercise is not to increase food intake in a rationalization of the effort.
Water Consumption
We need to drink more water. In The Plan, Lyn Generet-Recitas recommends drinking half the body weight in water ounces. A 200 pound person drinks 100 0z of water a day. This allows the digestive system to work properly and not seek water from food. Many times hunger is the body calling out for water. I suggest drinking over 100 ounces and aiming for a gallon of water a day. When I don’t lose my target weight of a half to a pound a day, it is usually an issue with the water.
Intermittent Fasting
Consuming during a window of time can allow the digestive system to rest and more time to utilize consumption for fuel. Athletes like body builders want to gain muscle and lose fat. They will eat during a limited window and train the body to burn fat for fuel. The body first burns carbohydrates, then fat, and then muscle for fuel and recovery. I have a meal replacement shake at 8:30, some protein at 12:30 and dinner at 4:30. This gives me 16 hours between dinner and breakfast, but with my meal replacement shake in the morning, I really have 19 hours without food.
Reduce Carbohydrates
Carbohydrates are converted to glucose in the liver to supply fuel to the muscles. We can only utilize about 900 calories of carbohydrates before the body rushes the additional calories to fat. The Keto and Atkins diets emphasize high protein and fat in proportion to carbohydrates to force the body to utilize fat for fuel and recovery. Carbohydrates are not just fruits and vegetables. Sugar is the main culprit in weight gain and has to be eliminated in our diet.
These 5 steps are adequate to stimulate massive weight reduction. Along the way, we all have to battle our metabolism. After reducing my intake and following the other steps, I found a meal replacement shake satisfied my metabolism that I wasn’t starving and allowed it to release fat. If someone is building muscle at the same time as dieting, they will be adding weight but losing inches. I found that my T-shirt size remained extra large because of my shoulders and my pants reduced by four sizes.
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