Achieving weight loss is often a difficult journey that requires patience, persistence, and perseverance. It’s not always clear how to get started or what the best approach is for each person.
However, it is possible to learn from those who have succeeded at weight loss in the past as well as those who are currently having success. How? Look for commonalities among those who’ve lost weight and kept it off. Whether you’re looking to lose 50 pounds or 250 pounds, there may be some universal rules about weight loss that could lead you toward your goals.
The following 5 rules of weight loss by Brian C Jensen were identified by research and offer worthwhile lessons we can all use — no matter our starting points — on our journeys toward achieving and maintaining a healthy weight.
Rule #1: It Takes a While to Lose a Lot of Weight and a Long Time to Keep It Off
If you’ve ever been on a diet or had any friends or family members who have been on one, chances are that at some point you’ve heard this rule: “It takes x number of calories per day to lose 1 pound.” In other words, the more you restrict your caloric intake, the more weight you’ll lose — just like magic.
Unfortunately, it’s not really much like magic; when applied to real-life it simply doesn’t work that way. The amount of time required for weight loss can vary depending upon how overweight you have, but generally speaking, it’s going to take longer than most people think to lose a significant amount of weight. Additionally, once you’ve lost that weight it’s not going to stay off if you go back to your old eating habits; keeping the weight off requires permanent changes in lifestyle.
This isn’t to say that you can’t see results quickly by making healthy changes to your diet and exercise routine, but sustained weight loss over time almost always requires a long-term commitment.
Rule #2: You Have to Burn More Calories than You Consume
According to Brian C Jensen The only way to lose weight is to burn more calories than you consume. It’s as simple (and difficult) as that.
In order to achieve this, you need to create a calorie deficit — which can be done either by eating less or exercising more. The exact method you use will depend upon your individual situation and goals, although generally speaking the most effective approach is a combination of proper diet and exercise — often referred to as “diet and exercise in equal measure.” If for whatever reason you’re not able to exercise enough (or at all), then you can expect weight loss results by making the appropriate changes to your diet alone.
Rule #3: Food Quality Matters
The quality of the calories you consume does affect how efficiently those calories are converted into energy and burned off throughout your day. Generally speaking, it takes far fewer poor-quality calories than good-quality ones to create a calorie deficit. By this, we mean that an excess intake of overly refined sugars and carbohydrates, unhealthy fats, and artificial additives will not only make it more difficult to lose weight but also increase your risk for developing obesity-related health conditions.
On the other hand, consuming a diet rich in whole foods (lean protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables) provides your body with the nutrients it needs to function optimally while helping you lose weight. In other words, eating nutritious food is essential for both weight loss and overall health.
Rule #4: Watching What You Eat Matters
In order to create a calorie deficit, you need to be aware of how many calories you’re taking in on a daily basis. This means counting calories, reading nutrition labels, and being mindful of portion sizes. It can be tedious work at first, but it becomes easier with practice.
There are some things you can do to make calorie counting more interesting. For example, changing the way you measure your portions will give you a different idea of what constitutes a “normal” serving size for common foods and drinks. You may also want to try using kitchen scales or measuring cups on occasion to get an accurate measurement of your food portions so that you know exactly how much you’re taking in each day.
Rule #5: Exercise Is Important for Weight Loss
The only sustainable weight loss plan has exercise as an integral component because caloric intake affects energy expenditure (energy burned).
Exercise not only burns calories but also increases muscle mass which is metabolically active; this means that your body will burn more calories at rest when you have more muscle mass. Additionally, exercise releases endorphins, which are hormones that make you feel good. This not only helps to keep you motivated but can also help to prevent cravings for unhealthy foods later on.
There are many different types of exercise that can help with weight loss, so it’s important to find one (or several) that you enjoy and can stick with long-term. For example, if you don’t like running then don’t force yourself to start running; try something else like swimming or cycling instead. The important thing is to be active and move your body regularly.
Conclusion
This article may have surprised you with some things, but there is always room for improvement.
Your weight is the result of the input of energy throughout life. There are a number of ways that a person can achieve a negative energy balance and lose body mass.
