PHASE 1: HOW TO LOSE WEIGHT

PHASE 1: HOW TO LOSE WEIGHT

Welcome to Phase 1 of The Lose Weight Diet.
The purpose of Phase 1 is going to make a ton of sense. You see, in order to
successfully reach your weight loss goals, you’re going to first need to
understand how to lose weight.  A complete, yet easy to understand
explanation of exactly what is required for weight loss to take place. How it
happens, why it happens, and most important of all… what you need to do in
order to make it happen. You can not skip ahead. You will need to know this in
order to create your weight loss diet plan in Phase 2.
So, to sum up, by the end of this page you’re going to know how to lose weight.
Sound good? Great. Let’s get to it…

CALORIES
You know when you eat food and drink drinks? Well, every one of those foods and
every one of those drinks contain calories.
And the answer to the almighty “how to lose weight” question all
revolves around calories. Not only does everything you eat and drink contain
calories, but everything you do burns calories. Literally every step you take
and every move you make burns calories. In fact, your body actually burns
hundreds and even thousands of calories each day on its own just functioning.
You could sit still all day and your body would still burn calories.
So now you may be wondering, if everything you eat contains calories, and
everything you do burns calories, shouldn’t they just cancel each other out?
Yes, they should… and they do. If you consume the exact same number of
calories that your body burns each day, your weight would stay exactly the
same. If your body naturally burns 3000 calories a day, and you happen to eat
3000 calories a day, your weight would not change. In this example, 3000
calories is what’s known as a calorie maintenance level. It’s the number of
calories required for the body to maintain its current weight.

CALORIE MAINTENANCE LEVEL(AND THE “BIG SECRET”)
Your calorie maintenance level is pretty useful to know. Think of it like it’s
your body’s weight loss password, and knowing it will get you into your own
private weight loss system. Once you’re in, you’ll be able to control your
weight with ease. In fact, for anyone wondering how to lose weight, this is the
number at the heart of that answer. The best way I can explain why is by
telling you the big secret…
Like I said, every person’s body needs a certain number of calories each day in
order for them to maintain their current weight. This is your maintenance
level. If your diet plan is made up of the SAME number of calories as this
maintenance level, your weight will stay the same. However, if your diet is
made up of MORE calories than your maintenance level, you will GAIN weight.
But… get this… if your diet is made up of LESS calories than your
maintenance level… YOU WILL LOSE WEIGHT!

CALORIE DEFICIT(GIVING YOUR BODY LESS CALORIES THAT IT NEEDS)
You just learned the one simple fact that The Lose Weight Diet is based on.
Like I mentioned earlier,  weight loss is all about calories.
More specifically, it’s about creating a calorie deficit. You need to end up
burning more calories than you consume. If your daily calorie maintenance level
is 3000 calories, you will lose weight if you started eating 2500 calories a
day. You would gain weight if you ate 3500 calories a day.
Did you ever wonder how you gained weight? Now you know. You ate more than your
maintenance level. To lose weight, you just need to reverse that. Simple, isn’t
it? You may have noticed that in the example above I subtracted 500 calories
from the maintenance level. Subtracting 500 calories from your maintenance
level is the magic weight loss number here. The reason for that is because
there are about 3500 calories in 1 pound of fat. So, if you ate 500 less
calories each day for 7 days, it would equal the 3500 less calories required to
lose 1 pound. (500 x 7 = 3500)
Coincidentally, there are 7 days in a week. So, by eating 500 calories below
your daily maintenance level, you would lose about 1 pound per week. Now would
be a good time to mention that the healthy, safe, good, smart, and all around
right amount of weight to lose for most people is 1 or 2 pounds a week. That is
the widely agreed upon correct weight loss speed. I am bringing this up now
because some people may be thinking, “If my maintenance level was 3000
calories, why shouldn’t I just go straight to eating 1000 calories a day
instead of only 2500?” Here’s why…
Reducing your calorie intake by so much so fast is wrong, potentially unsafe
and unhealthy, bad, dumb, silly, stupid, not smart, not good, and all around
super incorrect.  You’d end up losing muscle along with the fat. You’d be
hungry, annoyed and feel like crap. Your body would go into a state where it
actually KEEPS fat. It would just be the complete opposite of the right thing
to do. Remove this idea from your mind.

WHAT ABOUT WORKING OUT?
Here’s another thing you may have been thinking. “I know how to lose
weight… just eat fewer calories than I burn. I got that. I know I can do this
by eating about 500 calories less than my maintenance level. But, instead of eating
below my maintenance level, couldn’t I just workout more and therefore burn
more calories?” The answer is YES!
If your maintenance level is 3000 calories a day, and you are eating the full
3000 calories a day, you could lose weight by working out and burning those 500
calories each day. You’d still end up in the same calorie deficit this way just
as you would by eating less. The only real difference is that it’s quite a bit
more work to burn off 500 calories every day through exercise than it is to just
eat 500 less calories daily.
Weight loss is all about being in that calorie deficit. While you can
technically accomplish this either way (through diet or workout), the best idea
in terms of results and all around health is to do it using a combination of
both if you can. A proper diet plan combined with a proper workout is the ideal
weight loss scenario.
While explaining how to lose weight, I  have only really mentioned
calories. What about protein, carbs and fat? Don’t they matter?” The
answer is yes, but not in the way you might think.

PROTEIN, CARBS AND FAT
You see, your total daily calorie intake is BY FAR the most important aspect of
weight loss. Eat the right amount per day and you will lose weight regardless
of where those calories came from. However, the foods and nutrients supplying
those calories still do play many important roles in your diet and health for
various reasons. As far as these “calorie suppliers” go, there’s
mainly just three; protein, carbs and fat. Despite what the many fad diets and
commercial diet plans have scared you into thinking, your weight loss diet CAN
and SHOULD contain a good amount of all three. (Exactly how much of each is
coming up next.)
So, while you will definitely lose weight just as a result of being below your
maintenance level, how much and what types of protein, carbs and fat you eat
will indeed play many important roles in your overall weight loss results.

THE END OF PHASE 1 OF THE LOSE WEIGHT DIET
You have reached the end of Phase 1. Right now you should fully understand how
to lose weight. Feels good, doesn’t it?  What you need to do next is use
what you just learned to create your own weight loss diet plan. That’s what
Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie
maintenance level is and exactly how many calories you should eat each day. You
will also learn how much protein, carbs and fat you should be eating along with
examples of which foods to get these nutrients from. You ready? Let’s go…

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bebeakinboade

BEBEAKINBOADE is the fresh voice of African style, offering an informative, inspiring and entertaining mix of fashion,beauty ,entertainment,events ,place, inspirational and much more

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