Free Healthy Weight Loss Program
by
Ron Lagerquist

12 weight loss facts you absolutely must know!
 

Before I lay out the healthy weight loss breakfast, lunch and dinner meals, there are a dozen fat-burning facts you must learn first. Don’t be tempted to skim over them; among the sea of weight loss information out there, these are twelve of the most important truths in understanding how to lose body fat and keep the pounds off forever.

Fact 1: There are 3,500 calories in one pound of body fat. So, if you are trying to lose 10 pounds of flab around the waist, that will equal a total of 35,000 calories. To help you put this into perspective: one pound of body fat is equal to one pound of butter in calories. If you were to take ten pounds of soft butter and spread it evenly over your belly that is equivalent to the body fat you will have to burn away to lose your jelly belly. To lose two pounds of body fat a week, you would have to burn 7,000 calories more than what you have eaten that entire week. It’s that simple. This works out to 1,000 calories a day, which is almost impossible, especially without exercise. Keep in mind that many people experience water weight loss in the first three or four days of dieting due to the lower intake of sodium. That water weight will come back once you quit dieting.

Fact 2: Twenty minutes of exercise will burn from 200-350 calories. Doesn’t seem like much, but it gets better. If you exercise 4 times a week, you will increase your overall metabolism. What does this mean? You will burn more fat throughout the day, even when you are not exercising. Aerobic exercise is very important during dieting; it ensures that the lower caloric intake does not lower your metabolism.

Fact 3: Hunger is your friend, but don’t let hunger get too friendly. When you feel a little hungry, you know you are metabolizing body fat. But don’t get too hungry because that is when you are susceptible to overeating.

Fact 4: Fat does not burn fat; muscle burns fat. See your muscles as fat-burning furnaces. This is why resistance training (weight lifting) is so important. As you get older, you lose muscle, and this is one of the reasons it becomes hard to lose weight. Resistance training not only means easier weight management as you get older; it helps protect from bone loss and Type 2 diabetes. So, if you enjoy eating as much as I do, get into the gym and start lifting.

Fact 5: When it comes to dieting, there are two classes of foods: low concentration and high concentration foods. Low concentration foods are high in water and fiber but  low in calories and fat. These foods include most raw fruits and vegetables. High concentration foods are low in fiber and water and are high in calories and fat. They include animal products, nuts, seeds, and processed foods. You should eat lots of one and little of the other. In fact, just by switching from high concentration foods to eating more fiber-rich veggies and fruits, you can eat as much as you were eating before and still lose weight. Now that’s cool!

Fact 6: Eat slow-releasing carbohydrates. Why? Simple carbs spike the blood sugar, forcing the body to produce insulin. And guess how insulin neutralizes blood sugar? That’s right; it turns it into body fat. Whole grain stone-ground bread is an example of a slow-releasing carb, and much healthier than that fluffy white stuff. In fact stay away from all white flour foods. It spikes blood sugar more than sugar does! To find out what raises blood sugar, google Glycemic Index Chart.

Fact 7: Eat six small meals a day rather than three large meals. This will result in a consistent blood sugar, lower insulin production, and an even energy level throughout the whole day. Oh, and here’s the best part: you will experience less of that uncontrollable animal hunger that drags you face-first into the fridge.

Fact 8: When you eat is just as important as the amount you eat. Most of your carbs should be at the front end of your day, helping to set a good fat-burning metabolism for the rest of the day. Other than a light snack, never eat within three hours of bedtime. Snoring does not burn calories. Evening snacks should be low in carbs and high in protein. Protein is the best way of shutting down hunger.

Fact 9: Forget the scales. Muscle is heavier than fat; if you exercise but see no difference on the scales, you can guess what is happening. A better way is to measure your waistline or simply look in the mirror. If your waistline is getting smaller but the scale has not moved, you can be sure you are losing flab and gaining iron. Also, avoid weighing, measuring, and mirror-gazing more than once a week. Any more and you will get obsessed and discouraged. The last thing you want is to be thinking about your weight all the time. Here’s a little bonus tip: people who think and talk about their weight all the time usually find it hardest to lose. Balance—not obsession—wins in the long run.

Fact 10: Eat slowly and chew well. This helps you to enjoy your food, is better for digestion, and is a good discipline to help overcome the obsessiveness that is so common among those of us who struggle with overeating.

Fact 11: Drink lots of water. If you are feeling a little hungry, have a glass of cold water. One serving of zero-calorie water is refreshing, hydrating, and will curb your hunger.

Fact 12: If you go back to your previous eating habits, you will go back to your previous body. Sorry; it’s as simple as that! Be smart: educate yourself about your body and food while you diet. Make this a launching pad for a brand-new lifestyle.

Consistent weight management is just one component of acheving radiant health. And if radiant health interests you, then read: The Know-It-All Health Nut.

Continue to: Healthy Weight Loss Meals