The basic principles of weight loss

There a few very important concepts to understand when it comes to losing weight.  If you have ever tried it, I think you would say that it is nearly impossible.  Or you lose it and then it comes right back on. Well, I would agree with you. To lose weight and keep it off is a very difficult task; seemingly impossible, I admit.  However, I think a large part of the problem with weight loss for the general population is a lack of education regarding some very basic principles about what it takes to lose weight.

First, think about what it took to put on the added poundage.  While sometimes it feels as though we gain 5 pounds by just looking at a cookie, it is doubtful that you put on the excess weight overnight.  No, it probably took weeks, months, even years to get to where you are right now. My point: you didn't put the weight on overnight and you're not going to lose it that quickly either.

Secondly, what's in a pound?  An estimated 3500 calories, that's what.  Meaning, you have to burn 3500 more calories than you consume in order to lose one pound.  If you divide that over a week, that's burning 500 more calories than you consume each day for a total loss of one pound per week.  Yes, ONE. For those of you expecting to drop 5 pounds after a week of "eating right" and exercise, you probably want to read over again what I just mentioned. Five pounds in one week would be a 17,500-calorie deficit in a week. That's a 2500-calorie deficit in one DAY.  THAT my friends is impossible. (Or highly, highly, highly unlikely for the average person not on The Biggest Loser.)  Let's aim for one-half to one pound per week, ok?

On that same note, this is what it takes to lose weight: consume less than you burn. That's it. Easier said than done, for sure.  But start getting an idea of your numbers.  How many calories do you burn in a day just by being a living, breathing person?  How many calories do you burn at work?  In your workout?  Do you have any idea what you need to eat just to maintain your body the way it is right now? I encourage you to start investigating.  There is a good BMR calculator on WebMD to get you started: http://www.webmd.com/diet/healthtool-metabolism-calculator.  Additionally, you have to have an idea of what you consume.  I struggle with the whole calorie counting thing; not because it isn't a great idea, it's just tedious and time consuming.  However, it works.  And I encourage you to at least start thinking about how many calories you consume when you eat a meal.  We'll get into all this again later, as it is most certainly the cornerstone of weight loss and maintenance.  For now, let's at least just become aware of these numbers, deal?

And lastly, losing weight does you no good if you just put it back on over the course of the year, which is what happens to most people who start these crazy diets or workout regimens come January 1st.  Let's be honest, we cannot stick to any type of strict diet for an extended period of time.  Why? Because we love food! And we need food! And as soon as we go back to eating like a normal person, the weight comes right back on.  Then in one year, the process repeats.  This is called yo-yo dieting and it is bad news.  Take my advice: don't go on a diet.  Make over your current diet.  Make LIFESTYLE CHANGES; changes you can make for good that help you lose the excess weight, improve your heart health, and make you feel better all the way around. I'll talk more about this in upcoming posts.  For now, let's start small.  Tonight, take something white off of your plate and exchange it for something GREEN. That's it. Pretty easy, right? See, we can do this!