Losing weight is not rocket science; the concept is simple. If you consume more calories in a day than you expend, you will create a positive energy balance. The surplus calories will be stored as fat, regardless of the source (protein, carbohydrates or fat). On the contrary, if you burn more calories than you intake, you will create a calorie deficit, and weight loss occurs. If calories in and calories out are equal, weight is maintained.
Tips and Warnings
- Do not weigh yourself more than once a week. Your weight can fluctuate throughout the day due to food and water intake. Be consistent as to what time of day you weight yourself so the measurement is reliable. Eat smaller meals or snacks every 2 to 3 hours to maintain blood sugar levels and energy throughout the day. Choose sources from all of the five food groups so your body will function at an optimal level.
- Slowly lower your calories. Creating too large of a calorie deficit can be unhealthy and slow your metabolism.
Things You'll Need
- Food almanac
- Food scale
- Measuring cups
- Nutrition log
References
- "Exercise Physiology, Human Bioenergetics and Its Applications"; George Brooks, Thomas Fahey and Kenneth Baldwin; 2005
- "The Bodybuilder's Nutrition Book"; Franco Columbu; 1985
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