Losing Weight – Easier Said Than Done

October 21st, 2009 | by admin |

You finally decide to lose those excess pounds of body fat. You open your favorite search engine and start looking for the “best weight loss program” or some “magic” pill that will make things much easier for you. You find tons of ads that offer you fast and effortless weight loss in few weeks or even days, and you think, “Wow, that’s exactly what I am looking for.”

Unfortunately, the chances of finding something that really works are minimal. Why? Because 99% of the weight loss systems or drugs you will find are either potentially dangerous for your health or pure marketing hype. Everybody likes to hear that losing weight is fast and easy, and nobody wants to hear it is a gradual process that requires some effort and discipline. So the self-claimed weight loss “experts” are giving to you exactly what you are looking for – a fast and easy solution for your problem. Unfortunately the easy way is not the way that will lead you to healthy and long-term results. If you want to learn how to detect the hype and the gimmicks you have to understand the basics of weight loss first. So let’s start!

Weight loss vs. fat loss

First of all, let’s consider the differences between both things: There are many ways to lose weight -losing water weight, losing muscle and bone weight, and losing body fat. In fact, it is very easy to lose “weight.” Just start exercising and reduce your water intake and you will lose several pounds in the first few days. When exercising, your body loses a lot of water and because you have stopped drinking liquids, you easily become dehydrated and you will weigh several pounds less. But is this is a long-term and healthy weight loss? Of course not. You will gain back the weight as soon as you restore your normal water intake.

Here is another example: When you go on a diet and cut your calorie intake too much, your body detects the severe calorie deficit and slows down your metabolism. As a result, you stop losing fat (your reserve fuel), and start getting the energy you need from the muscle tissue. The result is decreased body weight, but unfortunately you have lost muscle instead of losing body fat.

As you see, to achieve long-term, natural weight loss you need to burn as much fat as possible with the minimum lean body mass loss.

How exactly fat is burned?

If you are a healthy person, to successfully lose fat you only need to burn more calories than you eat (or drink) while maintaining your metabolism fast. Isn’t it simple? In order to achieve this, your calories must come from the proper food sources, such as lean protein (chicken breast, egg whites, seafood, extra-lean red meat), complex carbs (oatmeal, brown rice, whole grains, vegetables, etc.) and “good” fats (olive oil, flaxseeds, fatty fish and cod liver oil). You should also add some kind of cardio exercise to your program, such as walking, jogging or cycling. Keep in mind that cardio is considered the best way to directly burn the fat.

Let’s look at an example:

If you burn 2500 kCal and eat about 2000 kCal every day, that is a deficit of 500 kCal. There are 3500 kCal in 1 pound of fat. This means you will be burning 1 pound per week of pure body fat. Surprised? Yes, only 1 pound per week. I know “10 pounds in two days!” sounds much better, but that is far from realistic goal.

Keep in mind that if you cut your calorie intake too much, you will slow down your metabolism, and this is not desirable if your goal is fat loss. This means that “Eat 500 kCal – Burn 2500 kCal – Lose 4 pounds per week” won’t work for you.

It’s definitely possible to burn fat at faster rates (with proper nutrition and exercise program), even without supplements, but keep in mind that the maximum rate that is considered healthy is 2 pounds per week (if you are extremely overweight, up to 3 pounds per week is fine). Achieving healthy long-term weight loss faster is practically impossible. If you find products or nutrition plans that promise fast weight loss, they probably base their claims on dehydration. You can lose water weight really fast but this is not a real fat loss and can lead to serious health conditions.


You don’t need a pill to lose weight. You don’t need to starve yourself, to restrict the intake of any macronutrient, or to buy any “miracle” product. You just need to consume fewer calories than you burn, and those should come from good natural food sources. The best way to increase the amount of calories you burn and to create such calorie deficit is to exercise. Mild calorie restriction plus 30 to 40 minutes of intensive cardio exercise every day is the “magic formula” you are looking for and that will make you lose fat like never before.

Elias Valentino

  1. 8 Responses to “Losing Weight – Easier Said Than Done”

  2. By jay on Jan 7, 2010 | Reply

    What is the best way to get your mind into getting your body moving to lose weight? Its easier said than done
    I need to lose weight but it’s not so easy to just tell yourself that you need to get more active. I find it hard to get out of a chair when I have been sitting in it for longer than 10 minutes. I need motivation mentally and physically. And knowing that I will be killing myself if I don’t doesn’t make it easier to work out. Any ideas on starting slowly and progessing and what not to eat or what ever ideas you may have that will help. I have one life and one body and I would like to keep it as long as I can. Thanks.

  3. By Tyson boy's dad on Jan 7, 2010 | Reply

    You need to find a support system or group.

    It’s almost impossible to do it alone.

    With a support group you can depend on each other for those times when you need motivation.
    References :

  4. By OrigamiGirl on Jan 7, 2010 | Reply

    You don’t have to work out!!! Have fun while losing wait. Jog/walk with a friend, swim, bike, play with your dog. Also, slowly decrease the amount of carbs/sugars/fat in your diet. Good luck!
    References :

  5. By peek_a_boo_ca2002 on Jan 7, 2010 | Reply

    there is no easy way, just stop thinking about it and do it…
    References :

  6. By cici on Jan 7, 2010 | Reply

    Music helps
    References :

  7. By Dubbl1 on Jan 7, 2010 | Reply

    I have seen and heard a lot of people using a full body cleanser prior to a diet plan. What this does is rids your body of toxins and boosts energy levels. Many people see a reduction in weight of 4-5 pounds. After seeing those results, many people find it a lot easier and helpful in continuing a diet and exercise program.
    References :

  8. By silverbullet on Jan 7, 2010 | Reply

    Starting and maintaining an exercise program because you know you have to or because its "good for you" is next to impossible. You need to find an activity that you like, or one that sounds intriguing and adventurous and get into it. Maybe the activity itself isn’t something that keeps you shape, but requires that you workout to do it well. Skiing comes to mind. With that as the carrot, gym workouts, or workouts you don’t especially like become a little easier.

    When you were a kid playing, how many times did you get in trouble because you were having fun and simply didn’t notice that it had gotten dark out? That’s what you’re looking for.

    I go to the Y for workouts once in a while, but if I had to depend on that 100%, I’d be a couch potato. I happen to like cycling and running. Cycling in particular has turned into a vice. Left to myself, I’d ride all day. For you, maybe its swimming, or basketball, or walking with your friends. Or maybe you don’t have an active vice yet. Find one.
    References :

  9. By Nata Jones on Jan 7, 2010 | Reply

    find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
    eat 5-6 small meals a day (eat every 2-3 hours)
    5-8 servings of fruit and veggies a day
    8 glasses of water
    have complex carbs for breakfast – they give you energy
    have lean meat (protein) for dinner – repairs muscle
    cardio exercise 4-6 times a week for 30-50min, light weight training
    dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
    ofcourse you can spoil yourself once in a while with a little treat:)
    References :

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