Calorie Shifting for Maximum Weight Loss

By Robert Kokoska

The biggest reason why most people can't lose weight is because their bodies have adapted to a certain amount of calories, and when this process happens it causes your metabolism to slow down significantly and weight loss is almost impossible. This is the problem with most of the available weight loss programs.

It is for this reason that people who go on starvation based diets only lose pounds for the first couple weeks, and then they get to a point known as a "plateau" which is a where their body adapts to the severely low amount of calories and all the weight loss comes to a complete stop. The other big problem with this type of dieting is that your metabolism will be alot slower after dieting and you will gain all the weight back eventually.

To lose weight permanently you mustn't allow your body to adapt to a specific level of calories daily, otherwise your metabolism will begin to slow down and you will cease losing weight. This also applies to eating a certain amount calories at the same time each day, so in order to avoid this problem you must never consume the exact same size breakfast, lunch and dinner each day.
To better understand this idea of dieting, you should always keep your body off-balance by doing these two simple things:

1. Always eat a different total amount of calories daily. As an example, one day you might consume 2000 calories, then the next day you will only consume 1800 calories. The third day you would consume 1600 calories. On the fourth day you would consume 1400 calories and on the fifth day you would consume 2000 calories again.

2. You also need to change the total amount of calories consumed at each meal (This is so that your body won't get used to eating the same size breakfast, lunch and dinner).

For example, one day you might decide to eat a large breakfast and then a medium sized lunch followed by a small dinner. Then, the day after you might decide to eat a small breakfast, a large lunch followed by a medium sized dinner.

As you can now see, your body won't be allowed to adapt to eating a certain number of calories at any one meal, as well as not allowing your body to adapt to any one amount of total calories each day.

To further illustrate this important part of any successful weight loss plan, we have drawn up a sample of how you might eat for the next one week period:

Monday: 2000 Calories Total - Breakfast = 700, Lunch = 650, Dinner = 650

Tuesday: 1800 Calories Total - Breakfast = 600, Lunch = 700, Dinner = 500

Wednesday: 1600 Calories Total - Breakfast = 700, Lunch = 500, Dinner = 600

Thursday: 1400 Calories Total - Breakfast = 450, Lunch = 450, Dinner = 500

Friday: 2000 Calories Total - Breakfast = 700, Lunch = 650, Dinner = 650

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How Do I lose Body Fat?

By Rachel Harding

Natural weight loss is a big subject today for many people who do not understand the principle of eating only the amount they need for the amount physical activity they perform; advice like this is for the most part ignored. You would think this simple set of instructions should be easy to follow; with the number of overweight American citizens increasing, this advice obviously doesn't work. The conflicting aspect is that a large percentage of overweight people are desperately trying to lose those pounds whether it is because they are tired of the looks they receive or for health reasons.

What most people do not realize is keeping at the right weight is much, much easier than losing it. Even though many people know this subconsciously very few actually plan to ensure that weight gain doesn't happen to them.

Studies have shown that it is more likely a person who has lost weight using a calorie controlled diet, even if they actually enjoyed it, are more likely to go back to their old eating habits at some point. Natural weight loss is about losing weight for good and requires switching to healthy eating habits and implementing lifestyle changes to stay healthy.

The truth is there is a huge price to pay with your health when you are overweight and in particular, clinically obese. The annoying part is that natural weight maintenance is not difficult to understand but overweight people choose to ignore this.

Natural weight loss requires a balanced approach which means a diet that contains quantities of complex carbohydrates, fiber, reduced fat and not too much protein. A meal containing this group would be something like a baked potato, vegetables and some meat, lean of course but it would not contain gravy or sour cream.

Unfortunately, dietary fat contains higher amounts of calories than ordinary food which when consumed will just be converted to body fat more readily. Despite the number of either low fat or zero fat foods on the market, it's a surprise that the American people continue to put on weight, but there is a very good reason for this.

The misconception is if you are eating something fat-free then you won't be adding extra fat to your body but all food contains calories, just not always in the form of fat. If you really want to lose weight through a program you will need to dump the fat free products and eat small healthy snacks that are high in nutrition.

Some health care specialists believe that a good method is to eat smaller meals and healthy, nutritious snacks every 3 or 4 hours. When combined with regular exercise, this natural weight loss plan offers a way to lose unwanted pounds in the long run.

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3 Ideas to Reduce Your Daily Calorie Consumption (Daily Caloric Intake, Calorie Restriction)

By Thomas Parker

Calorie restriction is an essential part of weight loss. If you do not lower the number of calories you consume each day to at least the number of calories your body burns, you will gain weight. In this article I discuss in greater detail how calorie restriction can help you lose weight and how you can effectively reduce your daily caloric intake.

Let's start by explaining calories and what they actually are. A calorie is a unit of measurement for energy. In nutritional terms a calorie often refers to a kilocalorie (kcal) which is the approximate amount of energy needed to increase the temperature of 1kg of water by 1 degree Celsius. The body absorbs calories and energy in two ways; - 1) From the food that you consume. - 2) From the fat that is stored in your body.

As you can probably see, the ideal weight loss situation is to force your body to burn fat for energy. This can be achieved by eating less than your normal appetite i.e. reducing your caloric intake. Your body will then be forced to burn stored fat to get the additional energy it requires. If you think of the body like a car it may be a little easier to explain. Let's imagine that this car requires twenty gallons of petrol every week but you purchase twenty four gallons instead. Every week you build up a reserve of four gallons which you can use at a later date if needed. However, if you do not use up these gasoline reserves soon you will quickly find that you need a large storage tank. Similarly with your body, if you burn as many calories as you consume you will be fine. If you consume more calories than you burn for an extended period you will find your fat stores rapidly expanding. To lose this excess weight you will have to consume less calories than you burn.

So now you understand the theory behind calorie restriction you probably want to know how many calories should you personally eat to force your body to burn fat? One suggestion is to eat fewer calories than those needed to fuel your basal metabolic rate (BMR) i.e. the calories you need to survive. You can calculate your BMR with the help of BMR calculators which are available for free online. Once you have your BMR number you should focus on consuming less calories. As long as the number of calories you consume is lower than your BMR number, your body will start to burn fat. However, I understand that this can often be easier said than done so here are a few tips to help you restrict your daily caloric intake:

1) CURRENT DAILY CALORIC INTAKE:- What is your current daily caloric intake? How different is this to your BMR number? By looking at your existing caloric intake you have a base to work with which makes the whole calorie restriction process a lot more manageable. For example, let's say your BMR is 2000 calories a day. You write down all the foods you eat in a week and it turns out you are consuming an average of 2500 calories a day. From this you can see that you need to lose 500 calories a day. You can modify your existing diet so that it contains less calories instead of trying to create a completely new 2000 calorie per day diet.

2) PLAN YOUR MEALS:- If you are going to restrict your daily caloric intake you need to plan the foods that you will be eating for each meal of the day. Otherwise you cannot be sure how many calories you will end up eating that day. For example, if your BMR is 2000 calories a day and you plan meals for breakfast, lunch and dinner all containing 500 calories plus three 100 calorie snacks you will be well on your way to burning fat. However, if you pop into the cafe for breakfast before work and then again for lunch how can you be sure how many calories you have consumed? It is inevitable that you will not stick to this plan at all times but those who have a meal plan and follow it most of the time will be a lot more successful than those who count the calories as they go.

3) AVOID FAD DIETS:- Fad diets do get results and do reduce your daily caloric intake. However, very few fad diets are effective or healthy in the long term. In fact, certain fad diets can be seriously damaging to your health if taken up for prolonged periods. A healthy, well planned, balanced diet is the best option for both long term health and permanent weight loss.

Calorie restriction is one of the most straightforward weight loss solutions out there. Simply calculate how many calories you are burning using a BMR calculator, make sure the food you are eating each day contains less calories than your BMR number and your body will be forced to burn fat. Yes it takes a little planning on your part and yes you may have to give up some of the foods and snacks that you enjoy but if weight loss is your ultimate goal then this is a relatively small sacrifice.

The Free Fitness Tips Blog provides you with fantastic, free advice on all aspects of fitness. For more detailed information on how to lose weight visit the Free Fitness Tips blog

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Kissing Goodbye To Calories

By: Ricky Hussey

As you feel the effect of aerobics unfolding within you like the petals of a blossoming flower, you will find yourself seeking out and enjoying the kind of food that complements your lifestyle. You will realise that it is not how much you eat but what you eat that is important.

When the field of fitness was still in its infancy, experts introduced calorie­counting meals. They figured - rightly - that if you expend more calories than you consume, you lose fat. Hordes of calorie-counters took to it with great enthusiasm and lost weight. But once the novelty palled, they began to feel they were strapped in a straitjacket. The rigorous discipline of eating only one bowl of cereal, two slices of fruit, seemed rather tedious. After weeks of counting the calorific value of every morsel they put into their mouth, of feeling guilty every time they exceeded their quota, they gave up.

The calorie data that continued to pour out of these fitness laboratories was impressive - if you thought of them as purely mathematical exercises. For example, they informed you that an average person needed 1500 to 2500 calories per day. Along-side, you read food facts like one kg of fat corresponds to about 6000 calories, while a kg of carbohydrates contained 4000 calories. Sometimes, two experts did not agree on the number of calories in the same foodstuffs! And as the great calorie debate continued, you opted out of this rating race wanting desperately to gnash your teeth preferably into a small chocolate bar. "That's 300 calories!" whispered your guilt-ridden mind. "So what?" you chomped back defiantly.

Calories do have their place - but only as preventives, or therapies, They should be taken into account when you have a specific medical ailment and are treated by a nutritionist for a specific cure.

But in the normal course, our non-calorie counting method is simpler. It allows you to eat delicious food in large quantities with just a few changes in your pattern of eating no fat, no sugar, minimum salt. Then, you need not worry about how much you are eating. At the end of every meal, you feel full, content and even your taste-buds are satisfied. We shall deal with the 'hows' and 'whats' in later chapters. But our method leaves you psychologically free, giving you plenty of space to experiment and enjoy the eating process. And scoring those 30 runs per week becomes a breeze - without counting a single calorie!

Charming, is't it? But do you know that this calorie-expending chart holds good for you only if you weigh about 68kg? A separate chart will have to be drawn up if you are say, 80 kg! Also, this raises another spectre. If you have consumed 1500 calories in a day, it means you have to calculate how many hours you have been lying down, sitting, standing, driving, playing, etc. to figure out whether you have expended the same amount­or more - of calories. Whew! Rather impractical, don't you think?

By the way, sporting activities can be vigorous without being aerobic! For example, tennis is a stop-and-go sport. It will make your cardiovascular system work hard, your heart will pump faster - but only in short bursts. Whereas as we have said earlier, aerobic training requires vigorous continuous and steady movement.

Our aim is to free you from the tedium and give you the maximum aerobic benefits, It is not only easier to notch up a fitness score, it is also more fun. In fact, we have simplified it to the extent that it can slide easily into your lifestyle - where it is as effortless, normal, and reflexive as blinking!

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Understand The Basics Of Calorie & Body Fat

By Nick K. Clipton

All the talk and discussion around weight loss and muscle building niche are centered around body fat and calories. You find people looking up to the calorie count on every food carton and sometimes they even ask if the product is made for fat loss. However, if you happen ask that person to explain it then most of them give you a blank expression as if it is the most naive question that could be asked. Just try asking some very simple questions like how are calories stored in your body, what exactly does the term calories mean, what is the relationship between fat and calories, do you need body fat, what is the best way to maintain a good fat level. These questions are quite simple but will leave many of them in a troubled state of mind.

To clarify the above questions, here is a technical definition of calorie taken from a reputed bodybuilding course -'truth about building muscle'. According to it, "The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Centigrade. A calorie is simply a measure of heat energy. When food is burned, it releases certain amount of heat (energy). The more calories that are in a food, the more energy is be released when it is burned." This is a definition coming from a book that you can rely on.

Calorie is the word that is commonly used to quantify amount of energy stored in the food. Calorie also represents the how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). This should clarify in your mind that body fat and calories are very closely related. You can think of body fat as a reserve of calories maintained by the body for its various needs. Calories are burnt and used like a fuel by your body every time you need to do some activity. They are used as the energy source for your various muscle movements. When we say burn the fat, we mean doing an activity that accelerates that consumption process. However, this is also the reason why not all is bad and why your body needs fat to perform its essential functions. Without it your body is like a car without gasoline, and excess fat makes it like a tanker that neither looks good nor is of much use.

You need to understand the body fat balance equation. When you are idle and not working, your body's consumption of fat goes down and hence as a result you start accumulating it. If you do that for too long then get ready for becoming a fat tanker. On contrast, activity reduces that storage and keeps you in a better shape. The equation in itself is quite simple. The fat stored in body is equivalent to calorie intake by calorie spend subtracted.

This should clear up the idea of calorie as well as body fat. If you are looking for some good bodybuilding program that is effective in fat loss too, then you can read more about these bodybuilding programs. Also you can check this out for complete details of muscle gain truth.

Nick Clipton

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