Three Simple Weight Loss Facts You Must Know

Discover here three key weight loss facts and stop the self-blame and confusion around your weight problem. Confusion, you ask?

Well, it's no secret that media messages about
weight loss are conflicting and skimpy.
Open any diet book: you need to count grams of fat, calories, percentages of proteins, and glycemic indexes. No wonder you're confused about all these contradicting theories and weight loss facts - you might have even given up trying to make a sense of it all!

Eating to lose weight shouldn't require an advanced degree.

Your non-negotiable nutritional needs are clear. Once you understand what caused your extra weight in the first place and how to set realistic weight loss goals that you can actually achieve - half of the burning body fat job is done.
Let’s get down to it.

Weight Loss Facts: 1. How to Lose Body Fat

Before anything else, you have to understand this. When your caloric intake from food is larger than your caloric output, your body stores the extra calories for later use - as fat (fat is the easiest to convert from calories and back into calories as needed. For all the energy you need, your body burns calories through a highly complex biochemical process: the metabolism.

When you eat more calories than your metabolism burns for your body’s immediate needs, you store this surplus as fat for later use. Conversely, when you need to spend more calories than you’ve just eaten, your metabolism burns previously stored fat to provide these extra calories. You should know that the metabolic rate can be adjusted to maximize its function so it helps you in burning fat for weight loss.

Weight Loss Facts: 2. Burning Body Fat is Limited

In fact, your body can’t burn more than 2 pounds of fat per week, it’s physiologically impossible. Yes, under specific circumstances you could lose more than 2 lbs/week. But whatever is over 2 pounds is water, muscle, or both. Water is shortly regained as you hydrate your body. And you certainly don’t want to reduce your lean muscle mass, as this will make you gain even more weight in the long run. Why?

Because your muscle mass is your metabolic furnace. The more you have, the more calories you burn during exercise, at rest, and even while you sleep. That’s why maintaining your muscle mass is vital for burning body fat at a higher rate.
And that’s why you can’t lose more than 2 lbs of fat/week - even with rapid weight loss ideas.

Weight Loss Facts: 3. Setting Realistic Goals

To burn body fat takes you a long way to your ultimate weight loss goal. How so? Well, realistic goals are those that you can actually achieve by following a plan consistently. Consistency is the key.

For example, a realistic goal would be to lose 2lbs of fat/week and keep at it for how long you need. The equivalent of one pound of fat is 3,500 calories. Do the math: in order to burn 2lbs of fat/week, you have to create a weekly deficit of 7,000 calories, which means a daily deficit of 1,000 calories.

Based on an average of 2,500 calories/day, half of this deficit (500 calories) can be achieved through reducing what you normally eat by 1/5 or 20%. The other 500 calories can be burned doing some form of physical activity that you enjoy most.
You can burn 500 calories by 45 min of brisk walking, 30 min of swimming or biking, 15 min of running.

So, one of the most important weight loss facts is that you do NOT need to count calories to lose body fat. Simply cut one fifth of whatever you’re presently eating AND include 15-45 min of physical activity daily.
Depending on how much weight you want to lose, maintain this deficit of 1,000 calories daily and lose up to 8lb in a month, up to 24lb in 3 months and up to 48 lb in 6 months. If you’re ready to commit to consistency, that’s all there is to it along with eating to lose weight