As I posted in an earlier blog, the theory of weight loss is no set in stone. The body make up is not a linear line when it comes to wright loss. Many times, the body will adapt to any calorie deficit if it is given proper time. Remember, the body is very adaptable.
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you'll need to eat less and exercise more. ( but be careful not to exceed your BMR)
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous. You have to have energy to burn energy. Look at a car. Gas gets put in the tank, but the motor is missing. The motor needs to run to use the gas. Your body is the same way. Most people find it funny but in order to lose fat you have to eat more.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss. Eat foods that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid fat loss, focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :
· Eat vegetables to help you feel full.
· Drink plenty of water.
· Get tempting foods out of your home.
· Stay busy -- you don't want to eat just because you're bored.
· Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
· Don't skip meals.
Keeping a food journal -- writing down everything you eat -- can also help you stay on track.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It
AS ALWAYS, TALK TO YOUR DOCTOR BEFORE MAKING ANY NUTRITIONAL CHANGES.
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