Weight Loss Can Happen in Two Ways

In order to lose weight you have to consistently consume fewer calories than your body requires. This causes you body to turn to its fat stores to make up the energy (or calorie) deficit in order to provide the energy your body requires.

You can create your calorie deficit in two ways; by increasing the amount of calories your body needs or reducing the amount of calories you consume.

Your Basal Metabolic Rate gives the minimum number of calories your body would need to remain asleep all day. This will normally account for around two thirds of the calories your body requires to operate throughout the day.

Can you raise your BMR to increase your Calorie deficit?

Your Basal Metabolic Rate is proportional to your body weight, height and age. As you are unable to change your age or height, increasing your weight can offer you a way to increase your Basal Metabolic Rate. Through resistance training, you can increase your lean body muscle which will increase your BMR.

A more effective way to increase your daily calorie requirement is to increase your activity level. This can be simply from moving more, perhaps taking the stairs instead of the elevator progressing to a workout program.

The longer and greater the intensity of your workouts, the greater your calorie expenditure and the more energy your body will require to fuel your pursuits. This will lead to a greater calorie deficit which can lead to improved weight loss. However, with increased exercise there is a risk that your body will eat muscle to provide energy to your body; this will also reduce your BMR.

If you are pursuing an intensive exercise regime, it is recommended that you increase you protein intake to allow you to maintain your lean body muscle.

The most effective way to create a calorie deficit is to reduce the number of calories you consume.

It is far easier to consume calories than it is to burn them off in the gym. By making sensible substitutions to your diet, you can maintain your feeling of fullness, in some cases increase this, while consuming less calories.

If you can reduce your consumption of processed grains, such as white rice and white bread and replace them with whole grains, you will see a reduction in calories and an increased feeling of fullness due to the naturally higher fibre content of unprocessed foods. To take it a step further by substituting grains for fruit and vegetables. The high water content allows you to consume a relatively higher amount of food with relatively low calorie content.

Incorporating a lean protein into each meal will make meals more filling, prevent muscle destruction and slow the digestion of foods, keeping you satisfied for longer.

Although we have developed much from the caveman, a return to natural unprocessed foods, like the ancient hunters diet will get the best response from our bodies.

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Weight Lose

Every person that begins a diet and exercise plan does so with the intention to become healthier and lose weight. How to lose weight quickly is a common question, which is why some people enlist the help of a personal trainer to guide them through the diet and exercise maze.

Of course, diet and exercise is the healthiest way to lose weight, but it does take some time. As fat is replaced by muscle, calories are burned more efficiently and a leaner appearance is the result. Sometimes it's easy to get discouraged with this approach, but progress cannot be measured solely on what the scale reads. Muscle weighs more than fat, and many times weight stays the same or only decreases at small increments. Though it may not seem like much, weight loss is occurring at a steady rate.

Diet and exercise is great but in most cases, the weight doesn't just melt off like some people expect it to, which is why people want to know how to lose weight as quickly as possible. Depending on how much weight someone wants to lose, there are lots and lots of ways to lose weight. Low carbohydrate diets such as Atkins and the GI Diet are a good way to lose weight quickly, a lot if needed.

Dieters can usually lose from five to ten pounds relatively quickly, but dieters should still be aware of their nutritional intake and not restrict themselves too much. Low carbohydrate diets emphasize eating greater amounts of protein, while restricting consumption of carbohydrates and refined sugars. Once these foods are eliminated cravings will decrease, and
the pounds will start to melt off as well.

For more ideas on how to lose weight quickly, dieters can visit the web to check out a multitude of sources with lots of good information on dieting, what plans works and which one's to stay away from. Both Atkins and the South Beach Diet can guide people who want to learn how to lose weight, and keep the weight off.

After you have acheived this it is easy to slip back into the clutches of bad habits. Now why would anyone want to do that after working so hard to get the weight off? In addition to learning how to lose weight, dieters need to learn how to completely change their eating habits for good. Being healthy is much better than the alternative.

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