In reality, safe and effective weight loss tips can actually be broken down into a few simple concepts that require a little discipline, common sense, and a couple of modifications to one’s daily lifestyle.
At it’s most basic level, weight gain can can be attributed to storing more calories, on a daily basis, than the body consumes, or “burns”, during that same time period. In other words, if an individual consumes 3,000 calories per day and their body only burns 2,000 calories then their body will store 1,000 calories of fat. While this may be a simplistic definition, it is ultimately true.
Each individual has what is defined as a Basal Metabolic Rate (BMR). The BRM represents the average number of calories that an individual’s body burns on a daily basis. If an individual consumes more calories than their BMR then the additional calories will be stored by the body as fat.
From a mathematical perspective, consuming 3,500 more calories than the individual’s body burns will result in one pound of weight gain. Conversely, burning 3,500 more calories than the individual’s body consumes will result in one pound of weight loss. Hence, if an individual modifies their lifestyle to where they create a 500 calorie deficit per day, they will lose one pound of excess body weight over a seven day period – it really is that simple.
Keys to Safe and Effective Weight Loss – A Healthy Diet and Exercise
There are two primary approaches that most individuals can utilize to create a scenario where their body experiences a daily caloric deficit that leads to safe and effective weight loss. The first approach an individual can take is to consume a daily diet that is lower in calories than their BRM.
This approach will create a daily caloric deficit and force the body to convert excess body weight (i.e. fat) into energy so that the body can perform all of the necessary bodily functions. Most individuals are familiar with this approach and are aware of several companies that assist and/or facilitate this weight loss approach.
One important aspect of consuming a daily diet that is less than an individual’s BRM is that it is imperative that the individual consume healthy well balanced whole foods that are high in nutritional value. In terms of caloric breakdown a generally accepted ratio of 40% carbohydrates, 30% protein, and 30% fat is reasonable.
In addition, the majority of carbohydrates should be derived from complex carbohydrates like whole grains, legumes, and brown rice, to name a few. Healthy protein sources include lean cuts of meat, fish, chicken, and low fat dairy products. Primary sources of healthy fats can be consumed through several types of cold water fish, olive and various other oils, avocados, and nuts and seeds, to mention just a few.
The second primary approach to safe and effective weight loss tips is to increase the total number of calories that an individual’s body burns on a daily basis. This can be achieved by performing an exercise routine on a regular basis. Regularly performing some form of exercise will force the body to burn additional calories to actually perform the activity. For example, individuals that add a walking routine to their daily lifestyle will force their body to burn approximately 150 to 250 calories per every hour that they walk.
In another example, individuals that perform a one hour aerobics class will generally burn between 300 and 700 calories. Under this scenario, an individual would increase their caloric expenditure to a level that is greater than their caloric intake. The end result – safe and effective weight loss.
Additional advantages to adding an exercise routine to one’s daily lifestyle are improvements in overall health and fitness, increases in lean muscle tissue and strength, improvements in cardiovascular endurance and stamina, greater soft tissue and joint flexibility and range of motion, improved balance and coordination, and mental stability and wellness, to name a few.
As is evident, incorporating both approaches (i.e. creating a caloric deficit through dietary intake and adding a physical exercise routine to your daily lifestyle) are two approaches that lend themselves to a safe and effective weight loss program. By incorporating both approaches simultaneously, an individual will lower their caloric intake and increase their caloric expenditure. This in turn, will create the greatest overall caloric deficit, and hence, the greatest rate of weight loss.
In summary, there is no magic or mystical formula for weight loss. Instead safe and effective weight loss tips are a simple culmination of decreasing the total number of calories consumed while increasing the total number of calories burned.
To this end, incorporating this approach will not only lead to a reduction in excess body weight, but an improvement in virtually all aspects of good health, fitness, and mental well-being.