Losing Weight - The easier road

Wednesday, July 15, 2020

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Over half of the US population is unhappy with their weight (that’s around 165 million people). Most are trying to lose weight through exercise, diet, or both. Fitness “experts,” dietitians, and opportunists have looked at this enormous demographic as a way to make money. They’ve created weight loss and exercise plans, supplements, promised quick-fixes and easy-outs. Some have even created their own approaches for losing weight that range from WeightWatchers to the Keto diet.

The result? An overwhelming amount of information that confuses or misinforms.

The truth is, losing weight is not an easy endeavor. And, it’s made even more difficult when faced with all sorts of competing opinions. So, we’ve researched and tested, and have provided you with an easier road to lose weight:



CALORIES IN - CALORIES OUT

Everyone knows what a calorie is, but can we define it? Here’s a fairly simple definition:

“A calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function. Our bodies store and "burn" calories as fuel.”

Calories stored typically equal fat stores. Simply stated: if we burn more calories than we consume on a daily basis, weight loss becomes easy. Although the ideology is simple, it’s not always easy to implement.

So, how many calories should you eat? According to Healthline:


“The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.”


However, these numbers can fluctuate with activity levels, when trying to lean or bulk, or with other health restrictions.


NOT ALL CALORIES ARE CREATED EQUAL

In the fight to count calories, we must take into account that not all calories are created equal.

For example, 200 calories-worth of cookies are not going to benefit you as much as 200 calories-worth of salmon. So, when choosing what calories to consume daily, you typically want to try the 80-20 approach.

80% should come from whole foods. The other 20% can come from “cheat sources.” This ensures you get the nutrients you need while still, slightly, giving into cravings.


CARBS ARE NOT THE ENEMY (MOST OF THE TIME)

CARBS HAVE BEEN VILIFIED, but they are not the enemy… Until they are. Certain carbohydrate-packed foods, like cookies or candy, have a high carb-count with a low nutrient output. These kinds of carbs are not good for you.

But, carbohydrates like rice, breads, fruits and vegetables, are great providers, help build muscle, and aid recovery. These are the types of carbohydrates you should be eating. They’ll give you energy, push you toward your goals, and don’t make too big of a dent in your daily caloric intake.


CARDIO IS KEY

If you’re looking to burn calories, look no further: cardio is great! Go walk, go ride your back, get on the elliptical, work up a sweat! You’ll burn more calories per hour doing cardio than you will lifting weights. That doesn’t mean you shouldn’t lift weights, but it does mean that if you’re looking for the best fat-burner, cardio is it!

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