What You Need to Know to Lose Weight

To lose weight safely, effectively and permanently, it's important to understand these five facts:

1. To lose fat you must burn more calories than you consume.

2. One pound of fat = 3,500 calories

3. To lose one pound of fat, you must burn 3,500 more calories than you consume. To lose 10 pounds of fat, you must burn 35,000 more calories than you consume.

4. The maximum recommended daily calorie deficit is 500. In other words, you should burn 500 more calories than you consume each day.

5. The safest & most permanent rate at which to lose weight is one pound per week.

(500 calories x 7 days a week = 3,500 calories)

With these facts in mind, we recommend the following approach:

Take Your Time
Don't be fooled by pills, drinks or programs that promise huge, fast weight loss. It's all about consistency and commitment. It is very tempting to get caught up in trying to lose weight as fast as possible, but in the long-run rapid weight loss is counter-productive. When you drop large amounts of weight quickly, you lose not only fat, but also water, muscle & other tissue. This tissue loss decreases your metabolism, making it harder to maintain your new weight. 

Make It A Lifestyle 
Permanent weight loss involves changing your eating and exercise habits for life. Any "quick fix" solution is, at best, a temporary solution.  

Don't Go Hungry
The biggest enemy of weight loss is hunger. Letting yourself get too hungry leads to deprivation, temptation and, ultimately, failure. By eating a variety of whole, healthful, low-calorie foods in the right portions and at the right times, you can remain satisfied, alert, energetic and positive while you lose weight.

So, slow down, take your time and enjoy the process of incorporating healthier eating habits and more consistent exercise into your lifestyle while you watch your body slowly transform.

For more weight loss strategies, download our Secrets of Weight Loss E-Book from our website (bottom of the left-hand navigation bar).