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Weight Loss Questions - Yo Yo Dieter Needs
To Lose Body Fat
Weight Loss Question:
I am 19 yrs old and I have been yo yo dieting a
lot. It usually happens accidental due to the fact that I work a lot and go to
school and keeps my intake of food off schedule including my work outs. I weigh
124 5\'5 but it seems to stop there. My goal is to lose fat, probably not so much
about weight my fat. I try to lift weights 3-4 times a week and do ab work outs.
This fat thing has haunted me for years and I am tired of it. I also use to run
every day a mile. I gave up and I need some help.
Weight Loss Answer:
Always remember this:
1. Fuel The Body with
a nutritionally dense diet
2. Build The Muscle with weight training
3.
Burn The Fat with cardio exercise
I would not recommend losing more
than 1 pound per week for healthily weight loss. The reason for this has do to
with the issues which quick and drastic weight loss can have on your body's metabolism
and muscle mass. When you lose a lot of weight quickly, you really need to strictly
monitor where this weight is coming from. Is it water weight, body fat or muscle
mass? The majority of the time, it unfortunately comes from lean muscle mass and
this is exactly what will cause serious issues with your metabolism. Muscle is
your body's most potent and active tissue for burning calories and body fat. Its
basically your body's "furnace" which you want to always keep burning
hot. When someone loses a lot of weight, which usually comes from crash dieting
or some other unhealthy way of dropping the weight, the body's lean muscle mass
is cannibalized and you lose some of your biggest "power" tissue for
keeping a lean body.
The worst thing is when the person finally decides
to get off the diet and start eating again. Their calories go back up, but since
their BMR (basal metabolic rate) is lowered and they have lost muscle mass, the
end result is they pack on the body fat very quickly! Ever heard of the term "yo-yo"
dieting. This is the reason why tons of people have issues and hard times with
their weight loss plans.
My advice is to focus on creating a max 500
calorie deficit per day which equates out to an overall 3,500 calories per week
(1 pound of body fat). Create this overall 500 calorie deficit through a 250 calorie
drop in your diet and another 250 burned with an exercise routine. This is the
healthiest way to lose body fat while keeping your muscle mass and having your
body run at an optimal level. It will also provide you with a much better plan
to permanently keep the weight off forever!
For your diet, focus on getting
enough protein throughout the day by choosing lean items like chicken breast,
egg whites, turkey breast and fish. Also, make sure to eliminate all empty calories
like soda, high sugar fruit juices, candy and fast food. Try and eat several small
and nutritious meals throughout the day. By cleaning up your diet, you should
see a vast improvement in your physique.
Its also extremely important
to keep a diet journal of your nutritional intake. This way you will be able to
track where all your calories are coming from and really monitor your intake.
You can download our free diet journals here:
Another extremely important aspect
of building a lean body and dropping fat is to strength train. Studies have estimated
that for each pound of muscle that you add to your body, you burn an additional
35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately
350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without
making any other changes. In another study, researchers found that regular weight
training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically
active ' and burns more calories than other body tissue even when you're not moving.
Here is our database of exercise guides for strength training and workout
routines:
To burn off some extra calories, you can
follow some of these different cardio exercises:
For motivational tips, you can review these
great resources:
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