Regardless of any diet fads, programs, supplements or medications, the fundamentals of weight loss remain etched in bedrock. The only way to lose body fat is to both reduce caloric intake and increase caloric "burning" by the body through exercise. All diets, regimens and other weight-loss programs can do is assist in these two must-have areas if weight loss is to occur in any appreciable or reliable fashion.
Reducing Calories
If your food intake continually outpaces your body's ability to burn fat---through exercise---you will gain weight. Reducing your consumption of calories every day, even by as little as 200 to 400 calories, can result in a gradual weight loss. Even if you don't exercise more, the reduction in calories alone will at least arrest more weight gain. Counting calories, and staying below an established threshold each day, nearly always pays dividends.
Maximizing Calories
Spend your allotted calories wisely. The use of 800 precious calories for a single high-fat meal, such as a triple bacon cheeseburger, isn't going to result in good nutrition. Spend calories on healthy foods, such as fresh vegetables, fruits and lean protein sources, to ensure your continued health while you diet.
Manipulating Your Metabolism
The human body has a built-in fat regulator. When it senses starvation is happening, it slows down the process of "spending" fat. When it senses food is plentiful, it spends fat more rapidly. You can trick your body into spending fat faster by eating three---or more---light but small meals a day. Find the number of small, calorie-conscious "mini-meals" that seem to work best for your metabolism and lifestyle.
Avoid Processed Sugars and Grains
Processed sugars (such as table sugar and corn syrup) and processed grains (such as enriched white flour) are empty calories. They consume a chunk of your allotted calories for the day and provide you with virtually no nutritional benefit. Sugars found in whole grain products, fresh fruits and honey have a different chemical composition, and thus the body uses them differently, making them safer for dieters.
Exercise
Only increased exercise can burn off body fat. A daily, vigorous exercise program is a must. The exercise has to be beneficial to the whole body--all major muscle groups, as well as your heart. Weight work, track work, household work and sports work must be combined to give your body the push it needs to burn more fat.
Water
Water is proven to be an effective weight loss element. Drinking as much as 32 to 48 oz. of fresh water each day will help flush waste products and other toxins out of your system. Water consumption can also curb appetite.
Coaching
Successful weight loss programs offer some kind of "coaching" component. The coaching may come in the form of a personal trainer, a dieting partner, a counselor or a computer program with a virtual coach. Any kind of coach will help encourage you to stick with it.
References
- "American Medical Association Family Medical Guide, 4th Edition"; 2004
- "Done With Diets: A Simple, Sensible Guide to Permanent Weight Loss and a Healthy Lifestyle"; Shelly Alfortish; 2004
- "CAUTION: SNAKE OIL!"; Heinz Kohler; 2010
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