A
calorie deficit must be created through exercise and a small calorie
reduction. This means more energy goes out than comes in. If it were
only so simple!

Problem #1

Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.

Problem #2

The
body will attempt to conserve weight during times of increased activity
and reduced calorie intake (body becomes more efficient with energy).

Problem #3

Scales do not tell how much of the body weight is muscle, fat, OR water.

Problem #4

We
all know someone who eats a lot (and eats a lot of "forbidden foods")
BUT does not seem to gain a pound, while others eat very little and
still have difficulty in altering their body composition.

Tip #1

You
must use weight training to build muscle mass and increase metabolism
and you must exercise consistently. The energy expenditure will help
develop a negative caloric balance.

Tip #2

Base
your success on how you feel, how your clothes fit, and how well you
perform in your sport/activity, NOT on how the scale reads.

Tip #3

Do
not starve yourself. The body may shut down its metabolism and it
becomes extremely efficient in saving/storing energy. Eat nutritious
meals spaced evenly throughout the day to maintain the metabolism and
provide energy for exercise. Reduce any unnecessary food intake.

Tip #4

Remember
you are trying to eat fewer calories then are needed to maintain
weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400
per day), BUT/ never go lower than 1500 total daily calories. Reducing
the amount of fat in your diet greatly helps in reaching a calorie
deficit (because each gram of fat has 9 calories).

Tip #5

Do
NOT eat "fat-free" foods in excess. Remember the aim is a calorie
deficit! There are no magic OR forbidden foods. Some are better than
others BUT very few items need to be fully excluded from a diet. Allow
yourself at least the occasional treat.

Tip #6

Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.

Be honest #1

Do
you really need to lose weight? Losing weight often involves certain
sacrifices, so determine if it is really necessary for health or
performance and then make full commitment to the goal.

Be honest #2

Can
you decrease your food intake without your health suffering? Try to
reduce calories with your health in mind by reducing the foods with
least nutritional value (i.e. processed foods, sugary drinks, excess
sauces, and sugar).

Be honest #3

Are you truly hungry when you eat? Are you just thirsty, bored, stressed?

Be honest #4

Are
you active for only 30minutes (your exercise session) and then stuck in
a chair for the rest of the day? Consider this before you justify an
increase in caloric intake.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training