Weight Loss: The No-Diet Approach

Introduction to weight loss

Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple guidelines and putting them into practice can lead to weight loss without the aid of any special diet plans, books, or medications.

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day.Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

Everyone is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon

• our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions
• and our level of physical activity.

For some people, due to genetic (inherited) factors or other conditions, the resting metabolic rate (BMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the morecalories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.

Lifestyle and work habits partially determine how many calories we need each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day.

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Health

Weight Loss Improve Your Health

Do not make the mistake of skipping meals and breakfast to lose weight. Doctors suggest three regular small meals and two between snacks.

Now days many people are interested in weight loss tricks and weight loss programs. To days life styles and lack of exercise have contributed to a normal trend toward carrying around an extra pounds. A disciplined weight of proper loss plan can prove very useful to many people who don’t have any idea of how to create a weigh loss diet.

There are many so many ways available to help you sli9m a pounds and fit into the fit clothes. To Losing weight is not something can do overnight. A useful planned weight loss program requires common sense and proper guidelines. There is a lot of miss information floating around and lots of people are easily duped and ripped off.

The experts now recommend that people who want to lose weight start increasing their physical activity. To being more active in general such as simple exercise and climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing excitement and enthusiasm instead of your boredom these are the things that effectively burn your calories and reduce your extra body fat.

A balanced living style of good and proper nutrition and regular exercise will help you to achieve your weight loss aims. There are some people seek fast weight loss while others would like to gradually thin down for health reasons.

To take advantage of the information and help now available nowadays to help you achieve your weight loss goals. And its give you a proper guild line.

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Obi Obadike

I've graced more than 20 magazine covers over the past three years, and I'm the current WBFF Pro Male Fitness Model World Champion. My nickname says it all: 'The World's Most Ripped Fitness Model.'

by Obi Obadike
Jul 13, 2011
Ask The Ripped Dude: How Do You Maintain A Fitness-Type Physique?
Q: How does a fitness model like you avoid gaining bodybuilder-type size? Do you train and diet a certain way to achieve that shredded look?

Obi: There was a time where I thought bigger was better. I weighed 245, a 50-spot heavier than I am today. No wonder--I consumed 5,000-plus calories a day and avoided cardio like vampires shy away from garlic and sunlight.

After about two years, it finally dawned on me: I wasn't happy with the body I was creating. So I slashed my caloric intake in half and made other changes to help me achieve a more fitness-oriented physique.

The difference between a fitness model's physique and bodybuilder's is that a fitness model is slightly smaller and lean year round, with body-fat levels of 4 to 8 percent. A fitness model trains and eats to maintain that lean look. No "offseason" allowed. We're always in shape because we don't have the luxury of being out of shape. After all, we can receive a call at any day or any time of the week for a paid fitness booking. In contrast, a bodybuilder is typically in tip-top shape only near a competition, with body-fat levels hovering at 12 to 15 percent in the offseason. A bodybuilder typically trains for size in the offseason and then cuts down and leans out for a competition.
If you're trying to maintain a lean physique, here's what I recommend:

• Consume no more than 2,500 calories a day, which should shake out to 10 to 12 calories per pound of body weight a day.
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• Follow a high-protein (50 percent of total calories), low-carb (30 percent), and low-fat (20 percent) diet.
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• Do cardio 3 times a week, consisting of 20 to 25 minutes of high-intensity interval training. Use sprints, hill work, stadium steps, the treadmill-whatever pumps up your heart rate as required.
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• Weight train at least 4 times a week, emphasizing techniques such as super-setting and circuit training. Your reps should fall between 10 and 15 per set. When doing supersets, you'll rest only minimally as you move from one exercise to the next. In general, rest only as needed, and seldom for more than 30 to 45 seconds.

Once you pick a diet and training routine that works toward the goal of looking a fitness model, your body will acclimate to the program. Over time, your body will indeed change into that of a lean fitness-model physique.

Just look at mine!

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