Beating the Calories with Wise Dieting
Wise dieting, this is part 5 in our twenty-part series designed to help you better understand Serious Weight Loss For Women.
Part 1: Mind Body Wellness
Part 2: Secrets to Weight Loss Success
Part 3: High Intensity Interval Training 101
Part 4: Blazing Your Way to Fitness with HIIT
Part 5: You are here – Beating the Calories with Wise Dieting
Watch what you eat and exercise. But how important is diet alone for weight loss?
You’ve got to pay attention to what you eat because wise dieting is the foundation of any weight loss action plan. Sure, exercise is important. But relying only on exercise when it comes to burning off extra fat can only take you so far. That’s because between the two – diet plays a more significant role and has the greatest impact on how much you way at any given point in your life.
People involved in the fitness industry – Certified fitness trainers – tend to agree that exercise in general accounts for just 15%-20% of what’s necessary for the attainment of the typical weight loss goal. What accounts for the remaining 80%-85%? Well that depends on your diet and particularly on what you eat regularly.
Everything you consume counts. This includes meals, snacks and drinks.
Nobody ever became overweight from a single meal. It just doesn’t happen that way. But over time, things add up. So a month or two of junk food will likely affect on your weight – and not in a good way. Practice wise dieting instead. The important thing to remember is that it’s what you routinely eat that most profoundly impacts your present weight trend. Speaking of weight trends, there are 3 types – static (or unchanging), upward and downward.
How much weight can I count on losing when I start eating healthier foods?
In a perfect world, you would revise your diet plan so that your weight consistently trends downward. Small amounts make a big difference in the grand scheme of things. Shoot for a total weight loss of 1 pound per week. That’s considered by most experts to be healthy and sustainable over the long haul.
Double it and you get 2 pounds per week. This rate is considered higher than average for both men and women. The key is to make it sustainable. Losing 2 pounds per week might be easier when you start eating a healthier diet. But trying to maintain it long term is more difficult. If you are already dropping as 2 pounds a week, be careful about overdoing it with your diet and your workouts. Excessive physical exertion can be dangerous to your health.
On the other hand, if you are losing 3 or more pounds a week because of superior dietary choices (typically, these choices are dramatically different from your previous diet) you need not worry. But remember, it’s always a good idea to consult with your doctor before radically modifying your diet.
What are some of the best ways to lose weight by your food choices?
1. The Caloric Deficit – You want to create a caloric deficit, where you burn off more than you consume. This requires you to count calories. Your specific daily caloric deficit will determine how much weight will come off over a week, or month. The number to remember is that One Pound of body weight amounts to 3,500 calories.
Therefore, to lose 1 pound per week you’ll need to maintain a calorie deficit of 500 calories each and every day. Do this faithfully every day for a week and you’ll lose one pound. It’s not magic – it’s science. Keep in mind that there are only 2 ways to reach any calorie deficit goal. One way is by exercise – and the other by paying close attention to what you consume and making better food choices.
For maximum health and wellness over the long haul, it is recommended that you create your calorie deficit by both methods equally. Daily exercise and smart and controlled consumption are the keys to sustainable weight loss – and better health overall.
Document everything you consume. Then try to lower your daily intake of calories by 250 in total. And be sure to have a workout to burn off the remaining 250 calories. All it takes is a brisk 25-30 minute walk and you’ll burn those calories easily. This lowers the pressure to engage in more serious exercise 9in order to burn more calories). And reducing your food intake in this small way is much easier too.
Let’s say that all you’re able to establish is a caloric deficit of 200 calories (or less). It’s a deficit nevertheless – so don’t be discouraged. Most of us have to endure several low points on the path to our optimum weight. Just try to do better tomorrow – and every day after that. Once it becomes second nature – it’s easy. The important thing is to remain positive and keep motivated. Make an effort to increase your calorie deficit and you will lose the weight!
2. Avoid Hidden Sugars – Wise dieting means avoiding harmful foods. Refined sugar and its cousin, high fructose corn syrup are routinely added to commercial foods and beverages as sweeteners – in significant quantities. If fact, this stuff is hidden in most packaged foods – so that ought to be a clue as to what foods you should avoid. In fact, you would be shocked at just how much refined sugar manufacturers add to their products. For example – one small cupcake can have as much as 24 grams of sugar. That’s a crazy amount – and not good for weight loss or your health.
High fructose corn syrup is becoming even more common in food because it’s cheaper to produce than sugar, which is derived from sugarcane. It can also go by several names, so you may not even recognize it.
Refined sugar and high fructose corn syrup are simple carbohydrates that you should avoid at every turn. They slow down metabolism and negatively affect how your body responds to insulin. By the way, insulin is a natural hormone that aids in the absorption and utilization of blood glucose. How your body responds to insulin has a direct impact on your metabolism.
Avoid sugar – that’s the bottom line. Excessive dietary sugar in your diet causes some degree of insulin resistance. That is, it affects how your body responds to excess blood sugar. This affect is amplified with high fructose corn syrup, so you’re best to avoid it completely.
3. Refuel with Vegetables & Fruit – There’s nothing better for you that vegetables and fruit. When hunger sets in – you need to address it. If you don’t, you might feel fatigued and cranky.
When you feel this way, it interferes with your mindset. Exercise and proper dieting can go out the window quickly in favor of a candy bar. To avoid this kind of weight loss disaster, boost your daily consumption of vegetables and fruits. They’re loaded with nutrients. Fresh fruit makes an excellent snack and dessert.
Eating protein-rich vegetables like beans or lentils is an excellent way to overcome hunger. These foods provide a moderate amount of carbohydrates and lots of protein. You’ll feel satiated – and nourished.
Plant proteins can stop hunger quickly, helping you remain focused on your calorie deficit targets. Green leafy vegetables on the other hand, are loaded with vitamins and are naturally high in dietary fiber. Combine beans with greens and you’ve got a nutrient dense meal that cam only benefit you.
How much fruit is safe to eat when you want to lose weight?
Many seem to believe that you can eat unlimited, whole fruit – because it’s wholesome, natural food. Fruits (not fruit juices) are great for their added nutrition and their sweetness can balance a meal nicely. Plant based whole foods represent the basis of wise dieting.
But it’s important to keep in mind that many fruits are high in natural fruit sugars. While far better than any refined sugar – they can still add a lot of calories. Eat only a limited quantity of fruits every day for their vitamin and antioxidant properties. And leave the rest for tomorrow!
