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How To Lose Weight - The Ultimate Weight Loss Guide. This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. In fact, it's the ultimate weight loss guide. It's a collection of every single thing you will ever need to know about losing weight. Every helpful tip, every useful fact.. ![]() Below you will be taken through every aspect of weight loss that you could possibly imagine. From diet and nutrition to exercise and fitness. ![]() From counting calories to burning calories. From supplements and products, to myths, lies and unsafe methods. Everything you need in order to never have weight to lose in the first place is here. Everything you need to prevent yourself from failing to lose weight is here. EVERYTHING.. It is quite simply the ultimate guide to all things weight loss. So, let's begin.. Do you need to lose weight? Measuring your waist circumference is a good way to tell. Learn how to do it. Precision Nutrition’s Weight Loss Calculator Eat less and move more. However, I will mention that this guide is meant to be read from beginning to end without skipping over anything. Take my word for it, everything will be extremely easy to understand if you go through it in the order it was written. This is literally everything you need to know, so you might as well read it the way it was meant to be read. You'll be happy you did. All the tips, all the articles, all the methods.. Here now, is that fact. Your body requires a certain number of calories per day in order to maintain your current weight. This is known as your calorie maintenance level. It's the number of calories required by your body to do everything it needs to do (intense exercise, brushing your teeth, pumping blood, keeping organs functioning properly, etc.). Calories are what our bodies use for energy, so in order to do what needs to be done, a certain number of calories are needed. If we end up consuming exactly the same number of calories that our bodies need each day, our weight would remain exactly the same. For example, if your calorie maintenance level was 2. All of the calories you take in would end up getting used (or . This is how you maintain your weight, by giving your body only the calories that it needs. No more, no less. So, for example, if your maintenance level was 2. You are giving your body more calories than it would end up burning. This is what causes weight gain. This is what causes weight loss. Sticking with the same example as before, if your daily maintenance level is 2. Consume more calories than your body needs/burns and you gain weight. And last but not least.. It is the one fact that practically all tips, hacks, methods and diets are based on.. Knowing and understanding it is the key. Just in case any of above was confusing, this article will most likely clear it all up. If your body needs 2. Doing this consistently will cause weight loss. As I mentioned before, your daily calorie maintenance level is the number of calories that your body burns per day. So, for example, if your daily maintenance level is 2. Because all 2. 50. There is no surplus and there is no deficit. A caloric deficit = weight loss. If you then burn an additional 5. Just like the deficit created if you consumed 5. Studies have shown that people who utilize both diet and exercise were more often able to maintain their weight loss long term than those who did one or the other. Doing both is also more beneficial from a general health standpoint as well. If you're the type of person who just wants a clear- cut answer, here it comes.. This can be done through diet, exercise, or for best results, both. The next thing you'll need to know is what your daily calorie maintenance level actually is. Your BMR is the number of calories that your body burns at rest to do all of the things it needs to do to keep you alive and functioning properly. Your activity level is also factored in to estimate how many other calories you burn per day in addition to your BMR. The answer given is the total of the two and should be, for most people, a pretty close estimate of your daily calorie maintenance level. Good, because that's what we're about to do. Now that you have a good estimate of your daily calorie maintenance level, it's time for the fun part. Let's call this first part . To do this, it's going to require a fairly simple 3 step experiment.. Be as consistent as you can. If your maintenance level was 2. Just get as close to 2. Of course, if a food lists the calorie content right there on the package, you can just use that instead.). Do this for a week or two (or three). Here's how: The One Fact Adjustment. Did you end up maintaining your weight? To lose weight, start consuming 5. If your maintenance level was 3. Whatever it was, subtract about 5. Doing so will put you in a caloric deficit (you'll be 5. One Fact is happening. Translation: Weight loss will now happen. It's alright, relax. Weight loss will still happen. Whether the estimated maintenance level was too high or you just miscalculated the number of calories you consumed, it doesn't really matter. Just start consuming 5. The One Fact Experiment all over again with this new amount. If you maintained weight, you would follow the above instructions. If you lost weight, you would follow the instructions below.). Did you end up losing weight at the rate of about 1- 2 pounds per week? The One Fact is happening, and weight loss is happening at the ideal expert- recommended rate. A pound or two lost per week is perfect. Continue consuming this number of calories every day from this point on. If you fit into that category and are losing weight at this speed, you can probably ignore this. However, to play it safe, you can definitely still follow the instructions below anyway. Either way, relax. There is a simple solution. Depending on what your weight does this time, follow the necessary One Fact Adjustment instructions. The above method uses just diet to get it done. This is a perfectly fine way to do it. However, it could get done just the same with exercise (albeit, a bit tougher). To do that, you'd just have to burn 5. For example, you could consume 2. AND burn 2. 50 more calories per day. A 5. 00 calorie deficit is still made. This method will cause weight loss at the rate of about 1 pound per week (more on that below). Then, I'd recommend adding in a few days of exercise per week on top of that. This will most likely result in close to a second pound lost per week. This means the combination of the two will result in 2 pounds lost per week, which is absolutely perfect from both a weight loss stand point and an overall health stand point. It is in my opinion and the opinion of most qualified experts the ideal way to lose weight. You want to lose weight faster than that. Everyone does. We all wish we could drop 2. Not only that, but attempting to lose weight faster than the above recommendation can actually be quite harmful to your health. The human body was just not designed for . At this point it will actually start to KEEP body fat as a precaution. If you go on some stupid unsafe starvation diet, your body's only real instinct is survival, and one of the first things your body may do in this situation is keep your body fat and burn muscle for energy instead. As you can imagine, this would not be a good thing. Health risks aside, studies have also shown that people who lose weight too quickly were MUCH more likely to regain it all back. That may not sound like much, but if you really think about it, it is. Do it consistently for a year, and you could lose 5. Do it for a month and you could lose 4- 8 pounds. It may not be as fast as you wish it could, but long term.. What makes being 5. Why not 1. 00? Why not 1. Well, now that you understand what the ideal weight loss rate is, this is going to make a ton of sense. What that means is, for every 3. GAIN 1 pound of fat. At the same time, it also means that for every 3. LOSE 1 pound of fat. If you consume 5. One Fact), you will end up creating a 3. And, since the ideal weight loss rate is 1- 2 pounds per week, this would put you right within range. Add some exercise in as well, and it will bring you closer to the higher end of that range. Making small, gradual adjustments to your calorie intake is the safest way to do it and the way it should always be done. This is another reason why the One Fact Adjustments call for 5. This is all for one purpose and one purpose only.. Not too slow, not too fast. Goldie Locks would be proud. Take a breath, stretch your legs, whatever. You just learned everything you need to know about weight loss. What follows from this point on is information you'll most likely either want to know, or definitely should know. Let's start with what foods you should and should not be eating.. This information isn't as much beneficial for weight loss as it is for general health purposes. See, technically, as long as the One Fact is happening (a caloric deficit), most people will lose weight no matter where their calories are coming from. That's just how it works. And, there is a lot more to your health than just your body weight. You can reach your goal weight and still be unhealthy because of the things you are and are not eating. Let's start off with what you should NOT be eating. Unless you've been living under a rock, you're really not going to be too surprised by what shows up.. They are. Foods containing any trans fat. Foods high in saturated fat. Foods high in sodium. Foods high in sugar. The thing they all have in common (besides tasting yummy) is that they are all quick and convenient. As if being the most common sources of the extra calories people consume wasn't enough reason to avoid them, there is a ton of scientific and medical research clearly showing a variety of health risks associated with diets high in these types of foods. So, here's mine. Avoid it all as completely as possible. I personally never touch this stuff, and it is my opinion that most people would be better off (both for health and weight loss purposes) if they did the same. For now though, just know that this is the stuff NOT to eat. Weight Watchers Report - Weight Loss Resources. By Dietitian, Juliette Kellow BSc RDUPDATE: Weight Watchers launched Pro. Points in November 2. A new take on the old points system, marketed as a 'New Approach' for 2. WW claim they . Read our review. Weight Watchers is undoubtedly one of the biggest names in the world of slimming, with 1. Brits walking through the doors of their nearest meeting in the last decade. And it’s not just us mere mortals who are prepared to hand over hard- earned cash to shift those excess pounds. A whole host of celebrities, including Patsy Kensit, Gregg Wallace, Coleen Mc. Loughlin, Claire Sweeney, Natasha Hamilton, Jenny Mc. Carthy and Sheree Murphy, have all reportedly followed the Weight Watchers diets to shape up and slim down. Background. The concept of Weight Watchers began in the early . They joined her in following a diet recommended by Jean’s dietitian and began meeting regularly to discuss how they were getting on. As the group expanded, Jean joined forces with businessman Al Lippert and Weight Watchers was born. More than 4. 0 years on, Weight Watchers International claims to have helped millions of people around the world to lose weight. Last year alone, 6,5. UK each week – around 2. But ironically, as the Weight Watchers emporium continues to grow, so too, do our waistlines. The question is, can Weight Watchers really help us lose weight and more importantly, keep it off? How does Weight Watchers work? Weight Watchers effectively promotes a reduced- calorie, low- fat diet, to encourage weight loss. The Weight Watchers programme is called Switch and consists of two different diets: The Points Plan – this allows you to eat and drink anything you like as long as you stick to a daily Points allowance. There’s no limit on quantity – you simply eat until you feel comfortable. You also have a weekly Points allowance for treats. You can . Points are calculated according to the calorie and saturated fat content of foods and the portion size. However, the exact formula used is kept a closely guarded secret by Weight Watchers. As a guideline though, the more calories a product contains, the higher its Points value. With the Point system, you simply add up the Points values of the foods you eat and drink in a day and make sure you don’t go over your daily Points allowance. So how do I know how many Points I’m allowed? Your group leader will advise you on this at your first meeting. Alternatively, if you become an online member of Weight Watchers, you’ll be advised on the number of Points you should have each day after entering your personal details. Your daily Points allowance is based on your weight, height, gender, age and level of activity during the day. In general, the more weight you have to lose, the more Points you are allowed each day. For example, a 3. Points a day. If that same person weighed 1. Points a day. On average, most people have 2. Points a day. What if I don’t know how many Points there are in a food? Members who attend weekly meetings receive free Points finders to help them calculate the Points from food using calories and saturated fat details. Also materials handed out at meetings when you first join contain basic food lists. Members can also buy a Points calculator and/or a Shopping Guide with the Points values for branded and supermarket foods. Weight Watchers on line members and members who attend weekly meetings but are also signed up for internet support (e. Source) have online access to a database that includes the Point values for almost 3. Points calculator. What if I’m really active? Doing more exercise earns you more Points. For example, 2. 0 minutes of aerobics will add an extra 1 Point to your weekly total, whereas 2. Points. You can earn as many activity Points in a week as you wish. However, you are only allowed to spend 1. Points each week on food. The idea is to earn more than you eat. Tell me more about Weight Watchers Core Plan? Quite simply, you eat as much as you want from a list of . You are then allowed a weekly allowance of 2. Points, which you can use for treats or snacks. Weight Watchers Core Plan is based on foods that a have a low calorie value relative to their actual weight, in other words, they have a low energy density. According to Weight Watchers, research shows that people tend to eat the same weight of food each day, regardless of the calories it contains. So by eating mostly foods with a low energy density you'll feel satisfied on fewer calories. At the same time you’re encouraged to use a scale to help you identify feelings of hunger and fullness. How does Weight Watchers online membership compare to Weight Loss Resources? There are many differences. For example, Weight Watchers doesn’t allow you to opt to lose weight more slowly, for example, 1lb or 1. Points allowance. Plus, there’s no indication given about how long it will take you to reach your goal. Unlike WLR, when you complete the Weight Watchers food diary there’s no information provided about the daily number of servings of fruit and veg you’ve had, the amount of water you’ve consumed or the amount of calories and grams of fat and fibre you’ve had – all things that help to highlight whether or not you’re eating a healthy, balanced diet. The main difference however, is the lack of information about calories, even for recipes. The entire focus is on Points. This means you need to calculate the Points values of pretty much everything you eat and drink – and of course, if you have to log on to do this or search for your Points calculator, it’s more time consuming than simply reading the calorie information on the back of food packets. What are the pros? No foods are banned! If you follow the Points plan, you can eat or drink whatever you like, providing you stick to your daily Points allowance. There are more restrictions for the Core Plan, but ultimately, you’re still allowed treats. Weight Watchers could be a good choice if you don’t like the hassle of counting calories – although you need to be aware that you’ll still have the hassle of working out the Points values of many foods! Ultimately, both the Points Plan and Core Plan encourage you to eat more healthily – the Core Plan only lets you chose from healthier foods with a few treats each week, while on the Points Plan, if you want to stick to your daily allowance you need to opt for lower- calorie, lower- fat foods such as fruit, veg, chicken, lean meat and wholegrain cereals. Weight Watchers weekly meetings can be a good choice if you find it hard to diet on your own and like the idea of having support from others on a personal level. They also provide opportunities for making new friends. And the cons? Whether you opt for weekly meetings or Weight Watchers online, it’s pricey, and if either of the diets don’t suit you, you’ll end up losing pounds from your purse rather than your waistline. It can also be just as time consuming – if not more so – to work out the Points values of foods than it would be to simply count calories. Many of the Points values included in the Weight Watchers database are based on portions rather than actual weights. Whilst there’s a portion size chart to help you identify what counts as, for example, a . Meanwhile, with the Core Plan it’s still possible to consume large amounts of . Alternatively, you can become an online member. Members who attend weekly meetings also have the option of receiving online support at any time of night or day with e. Source, although you pay extra for this service. Finally, there is a Weight Watchers At Home service that provides you with monthly information by post. Here’s some more information on each. At your first meeting, you’ll agree your weight loss goals with your leader and find out more about the two eating plans. If you decide to try the Points Plan your group leader will calculate your daily Points allowance. Each week you’ll have a confidential weigh- in and your group leader will lead a 3. You’ll also have the support of other members to help you stay motivated. There’s an initial joining fee of . However, at certain times of the year there are sometimes offers available. Finding your nearest class is easy too. Simply log on to the Weight Watchers website and enter your postcode or call the hotline. You don’t need to make an appointment – simply turn up. Weight Watchers Online. Weight Watchers offers an online alternative for people who don’t want to attend weekly meetings. Becoming an online member gives you access to the Core Plan and Points Plan, a Points Calculator, a Weight Tracker, progress charts, recipes, weekly emails and message boards. Once signed up, you enter details of your age, gender, activity levels, weight and height and you’ll discover how many Points you’re allowed each day. An online membership costs an initial subscription fee of . This effectively provides weekly members with all the same information they’d receive if they were online members. In addition to the fee for the weekly meetings, e. Source costs . All the information is sent to you via post. This option costs . Leaders go through an interview process with the area manager and if successful, attend weekend workshops for intensive training. They then shadow existing leaders before running their own meetings. All leaders have eight training sessions a year with their regional trainers and area manager, plus annual training with the national training team. Group leaders have all lost weight with Weight Watchers, too, so have had first hand experience of the diets and the highs and lows linked with trying to lose weight. How much weight can I expect to lose? Weight Watchers encourages a steady weight loss of 2lb a week. Can anyone join? Weight Watchers isn’t right for everyone. It’s not suitable for pregnant women or those suffering with eating disorders such as anorexia nervosa or bulimia nervosa. If you discover you are pregnant when you’re already a member, you’re only allowed to follow the programme for the first 1. Children under the age of 1.
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