Healthy Weight Loss Tips

Original Article @ Lose Weight USA

Healthy Weight loss

If you count your calories you need to adjust you calorie count as you lose weight.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the Internet. The fixed calorie diet plans don't work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

• decrease your calorie intake to accommodate the calorie expenditure drop
• increase your calorie output by exercising more

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

You may ask Why does my calorie expenditure drop as I lose weight? The most important factors are:

• You weight less. A smaller body burns less calories both at rest and while active
• You may involuntarily burn fewer calories. Dieters often lack energy and move less
• Calorie restriction suppresses the metabolic rate
• You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want healthy weight loss, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

David Ogden
CEO TheInterBiz LLC
Phone 386 308 1956 after 6PM EST

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