Make Weight Loss Easy

How to Lose Weight Quickly & Safely

The premise of effective weight loss is simple - you create a daily and weekly caloric deficit and this should help you lose some unwanted weight. The general rule of thumb is 3500 calories to lose one pound of weight. Note, I said "weight" not fat - during a weight loss program, you do not lose only body fat, but you also lose some lean muscle mass to a certain degree depending on a variety of factors. Exercising and weight lifting during your weight loss program will certainly minimize the amount of lean muscle mass loss. How you create this caloric deficit can be achieved through a combination of diet and nutrition, and exercising.

While the idea of losing weight is rather simple, carrying through with a plan for sustained weight loss, and maintaining that weight after ideal body weight is reached becomes rather difficult, if not impossible for so many people. Why? In most cases, it's because most people who fail at their weight loss efforts choose to follow "quick", "simple", "no need to exercise", "extremely fast" weight loss programs and fad diets. While these fat loss methods may produce immediate short term results, unfortunately, they never provide long lasting fat loss solutions. In the end, the dieter drops off the diet program as fast as they picked it up, and gain back all the weight they lost, and probably some more. Some individuals consistently try to "lose weight", yet find themselves going through a yo-yo weight loss and weight gain pattern. Needless to say, this is not healthy. Does this sound familiar? Could this be you?

The fundamental, and most basic idea of effective fat loss is consistency - consistency in maintaining a balanced diet made up of plenty of vegetables, complex carbohydrates, and lean proteins. I do not believe in low carb diets, I don't believe in eliminating certain foods from your diet, and I certainly don't believe in fad diets. I believe in enjoying the foods you love in moderation, maintaining a balanced diet (ie 40-40-20 type of diet), and consuming plenty amounts of fruits and vegetables. The other half of the weight loss equation is exercise, not just any exercise, specifically, weight lifting and strength training.

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Why You Fail at Losing Weight?

Are we programmed for failure? I don't believe so. I believe both you and I have what it takes to succeed. Sometimes, many individuals are equipped with the wrong information, suckered into the wrong "super fast weight loss program", and get discouraged on their weight loss journey. It doesn't have to be so. Before you start your weight loss program, tell yourself this: I can lose weight, but it'll just take a lifetime!

Okay, that's probably a bit exaggerated, the point I'm trying to get across is that weight loss should not be taken as a goal by itself, but rather, it should be a part of your plan to ultimately lead a healthy lifestyle, consisting of good diet habits, good exercising habits, and staying active and enjoying life. Have you ever made good progress losing weight, but went straight back to your old habits, and gained all the weight you lost back? You're not alone.

Simple Weight Loss Formula for Success

The idea behind fat loss is simple enough - create a caloric deficit, and weight loss should follow. How do you know how much calories you should consume? Below is a rather general rule of thumb for determining daily caloric intake, but it's by no means carved in stone.

For weight loss:
Your body weight X 10 to 12 = The range of your daily caloric intake
For maintaining:
Your body weight X 13 to 15 = The range of your daily caloric intake
For bulking up:
Your body weight X 16 to 18 = The range of your daily caloric intake

For example, for a 150lb person, the weight loss caloric intake range would be about 1500 to 1800 calories per day. A more precise way to determine how much calories you burn on a daily basis is to use a BMR / RMR calculator.

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How to Achieve Permanent Weight Loss

Positive thinking is great, but you can't "think" your way to successful weight loss. It takes action and dedication. It requires knowing how our bodies work and how to feed your body to achieve long lasting weight loss. Weight training and weight lifting is one of the most effective methods for fat loss. Note I said fat loss, not weight loss. There's a difference. For every pound of lean muscle mass you gain, your body will burn an extra 50 calories every day.

Think about that for a moment. If you weight lift just 3 to 4 times a week, and manage to gain 5 pounds of lean muscle mass after a 6 to 8 week period, your body will be burning an extra 250 calories everyday simply at resting metabolic rate. While this seems counter intuitive for weight loss, since you gain some lean weight, however, this will do wonders for true, effective fat loss over the long run. Can you picture your body burning an extra 250 calories every day simply by putting on 5 pounds of lean muscle mass? Not to mention the calories that you will burn during your workout sessions. This is just one side of the metabolism equation.

The other side of naturally increasing your metabolism is through the foods you eat. That's right, eating the right foods, at the right times will help increase your body's natural metabolic rate resulting in weight loss. This is called calorie shifting. Calorie shifting is a rather simple to follow diet method that involving eating multiple times a day. This is not a typo. It involves eating multiple times a day unlike some diets where you are severely limited on how much and how often you can eat.

The idea behind it is rather simple as well. The basic premise is that if you do not consume enough meals in a day, your body adapts by storing the calories you consume, and slows down its natural metabolism. However, when you consistently feed your body with the right foods at the right times, your body's natural metabolism increases. Simple enough concept. To learn more about how to naturally lose weight, and succeed at permanent weight loss, please click the link below:

>> Click here for the Fat Loss for Idiots diet plan that can help you lose weight, and keep it off.