Do you struggle to reduce the lbs?
Anyone that has struggled to maintain a healthy weight range, I’m sure has tried some sort of weight reducing diet or attended a slimming club. There are hundreds of diets and slimming clubs offering you a solution to your weight loss problems, and yes they can be successful but the results don’t last! The fundamental flaw in all of these diets is sustainability. Any desire for long term results should be backed with long term effort. The term Yo Yo dieting is used to describe the fluctuations in body weight loss and gain due to repeated attempts at low calorie dieting. This just leads to poor body composition and a slower metabolism.
Body composition (percentage of fat and lean mass held within the body). Lean mass (muscle, organs, skeleton, water). Fat mass (essential fat and stored fat). Metabolism (the rate your body burns calorie)
A healthy body composition will show a lower proportion of fat mass and a higher proportion of lean mass. Lean weight plays a vital role when it comes to metabolism. It is important to sustain or even increase your lean weight through physical activity and only reduce your excess fat weight when dieting. Promoting long term lasting results.
First important fact. Our body needs a minimum amount of calories for basic function. This is known as Basal Metabolic Rate (BMR). If you reduce your calories below your BMR rate, you will lose essential lean mass. When this happens our body feels threatened and responds by increasing its fat storing capability. Once normal eating habits return, your body will recover its lean weight loss with the increased fat stores. The end result is a heavier and fatter body with an even lower metabolism. Making it increasingly! difficult to lose fat weight.
Second important fact. We are all individual and require different amounts of calories per day depending on our BMR, gender, job, lifestyle and physical activity. This is known as your Estimated Average Energy Requirement (EAR). If you consume calories above your (EAR) rate your fat store will increase.
We need take into account both, Base Metabolic Rate (BMR) and Estimated Average Energy Requirement (EAR) to help determine a daily minimum and maximum calorie requirement. Putting you on a better path towards long term weight management.
So, if you have been used to low calorie diets for weight loss in the past, you have probably lowered your metabolic rate. The hardest thing now, will be getting your head around the idea of eating more to lose weight. This is a more scientific approach to weight management and requires close monitoring and regular updates as your BMR and EAR will change as your body reduces its fat weight. A long term solution not a short term fix!
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