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Tuesday, January 24, 2012

How Do You Lose Weight Without Getting Flabby? Why Protein And Exercise Are Key For Weight Loss

The first thing that comes to mind for most when they want to lose weight is to cut calories and as they begin to shed pounds they find themselves with sagging flaps of skin. So how do you lose weight without getting flabby?

Weight loss is formulaic. That's just a big word that means you can really predict what kind of results you will get from your efforts. You have to burn about 3500 calories to lose a pound. If you know your daily caloric requirements based on your current size and activity level then you can regulate the number of calories you eat to lose weight.

For example, say that you burn about 1800 calories a day. Limit your caloric intake to 1500 calories a day and you will be using 300 calories a day more than you are eating. That means every 12 days or so you will burn off a pound. Every month about 2 1/2 pounds.

Yes, there are variables, but this is a very accurate example. The problem that promotes that flabby-skin look comes from how you decide to limit those calories.

When it comes to how you lose weight, one of the cruel ironies is that our bodies guard fat jealously. Fat is the body's preferred long-term fuel source and you have to convince your body that it's OK to give it up.

The other challenge is that the American diet is high in sugars, fats and preservatives and lacking in nutrition. If you start with a mediocre diet and then simply cut calories, or sign on for a fad diet or some other program that recommends drastically reduced calories, you will send the wrong message to the body.

The body needs protein and plenty of it. Protein is not just for muscles but for connective tissues and organs too. Protein is the building block of the body and those systems that use protein are going to get it one way or another and when you are in protein deficit the body turns to muscles for its protein needs.

When you lose muscle mass you lose body tone and you end up flabby. When you don't get enough calories you trigger the defense mechanism the body uses to protect itself and it hangs on to fat stores.

To lose weight without getting flabby you need a three-step approach:

Learn your daily requirements. Your RMR - Resting Metabolic Rate, combined with your daily activity will give you a snapshot of your daily calorie needs. Find a wellness coach to help you determine your personal numbers or use one of the many on-line resources.Design a meal plan around your caloric needs and weight loss goal. Your meal plan should include enough quality protein to meet your body's needs.Get regular exercise, including resistance exercise to promote lean muscle.

Eating a healthy and balanced diet to meet your calorie requirements and weight loss goal will take off the pounds while making sure you are getting enough nutrition.

Getting adequate protein will keep your organs and connective tissues healthy and promote development of lean muscle which increases your resting metabolism, making it easier to lose and maintain your weight.

Exercise will lower stress and burn more calories. Resistance exercise will build lean muscle mass and tone the body to avoid the dreaded flaps of skin.

Be patient. Rapid weight loss stories sell lots of products but usually don't have a happy ending since those people rarely reach or maintain their ideal weight.

A healthy plan that burns just "a couple of pounds a week" will mean over 100 pounds a year.

Reducing calories in a healthy and balanced way will get your best results.

Tom Bradley lives in Provo, Utah and came to wellness and weight loss out of necessity but has hung around from passion. Tom's straight-ahead approach to wellness and nutrition to promote weight management and healthy aging is the simple solution for the trend of growing world obesity and chronic illness.

Want help losing weight? Subscribe to Tom's Easy Diet Coach Newsletter and get a FREE Body Composition Analysis and Wellness Evaluation for a successful launch of your last "diet" at

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