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Simple Weight Loss
When it comes to changing body weight, nutrition is the single biggest factor. The food you eat is essential to fueling your daily activity, maintaining your health, and and keeping your body functional. With a proper nutrition program you can boost your energy and maximize your weight loss results. However, there is no shortcut. Strong adherence to a sensible eating plan is the best way to reach your fitness and health goals!
Nutrition can be as easy or as complicated as you want. There are many diets, tons of false information, and fads on the market to keep us guessing. To make things worse, researchers are constantly learning new information about our nutritional needs and how we utilize food. Basically, everything we think we know about proper eating is constantly changing. But there is good news! Out there in the world exists one single - universal - rule that applies to ALL diets. The only rule for weight loss that matters.
Food Fundamentals
The only real rule: To lose weight, eat less. To gain weight, eat more.
It's really that easy.
Don't waste time or mental energy on the fads posted throughout the internet and in your favorite magazines. There is no single food you can eat (or not eat) to make progress. All successful diets and weight loss strategies work because of a basic mathematical property called the Energy Balance Equation.
It looks like this:
Daily Caloric Balance = Energy Consumed - Energy Expended
If the daily caloric balance is in the positive for extended periods of time, you will gain weight. If the balance is in the negative for extended periods of time, you will lose weight. It really is that simple.
One of my favorite analogies of the energy balance equation is a kitchen sink.
Picture a kitchen sink holding water.
Water enters from the faucet, and leaves through the drain. The more water coming from the faucet, the faster the sink will fill up. The bigger the drain, the more water will leave. For this analogy, the food you eat is the faucet and your metabolism is the drain.
There are several methods in which to empty the sink. You could reduce the amount of water coming in and let it drain on its own. Or you could widen the drain at the bottom and allow more water to empty. However, the best method is to do both!
From a metabolic viewpoint, this means that in order to lose weight, you need to reduce the amount of calories and increase the metabolic drain. In fact, the ONLY way to lose weight is to decrease your caloric consumption and increase your energy expenditure. You CANNOT out-exercise a bad diet!
All diets use this simple concept. Whether the diet involves low-carb, fasting, meal replacements, better quality foods, or just eating less - all successful diets require a restriction of calories.
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