Weight loss Solution 4: Know Exactly what you eat

You would see a lot of people who seem to eat all the right foods and generally have an active lifestyle but still are overweight. They avoid the high calorie foods, they cut all the fatty foods but still do not see the results they want in terms of loosing weight. Ideally, their diet contains fruits, lean meat and vegetables and very little to no oil. They don’t go out to eat junk food and they try to exercise as much as their schedule allows them too. They think they are doing everything right but still can’t loose weight.

As a result many of these people come under the illusion that they just do not have the genetics. In food terms, they have a slow metabolic rate. Now, you might as well ask, what is metabolic rate or metabolism. Simply put, it is the rate at which your body burns calories by just staying alive doing simple routine things like talking, thinking (yes the brain also uses calories) and regular respiratory functions.

A practical example to explain metabolism would be sleeping. If you sleep for 24 hours then the amount of calories your body burns all day long is your metabolic rate. That is how physician and nutritionists determine the amount of calories a person needs to either maintain a weight, live healthy or loose weight. As I said before, in loosing weight the only thing that matters is CALORIES.

Nothing else. Healthy weight loss is another thing but when you just talking about weight loss, it is all about calories. Anyway, coming back to metabolism. Each person has his own metabolism. Ever noticed people who seem to eat all the time but do not get fat whereas you eat very little compared to them but still gain weight? That is also related to metabolism. Some people have high metabolism meaning that their body burns more calories while in rest mode but there are people who have slow metabolism as well meaning that even little food can get stored in their body as fat.

On a side note, Crash dieting more often than not causes your metabolic rate to get slowed down which is why your body gains weight after you get off a crash diet. Anyway, people who come under the illusion of having a slow metabolic rate are just cheating themselves. No matter what metabolic rate you have, you still have to eat less in order to loose weight.

The main problem is forgetfulness, people often are not able to count their calories correctly and thus end up eating more than they are supposed to and hence do not loose weight. Remember, no matter how good a food is (eg fruits and vegetables), it still contains calories and you still have to limit how much you eat. Most of the people think that good foods such as mentioned above do not count. Everything counts. Even apple counts (apple is thought to have negative calories, which means your body ends up burning more calories than in a single apple because it has to make a lot of effort in digesting an apple) no matter how good it is to your general health.

Which means, that you have to strictly watch your serving size. It cannot be more than what has been prescribed to you for your particular weight loss goals. For example, if I want to loose 1 pound a week I need to burn 3500 calories. Now I can reduce my calorie intake by 500 daily in order to achieve that goal. Suppose my recommended calorie intake is 2000 calories, so in order to loose 1 pound a week, I need to eat 1500 calories a day.

That is my limit, now whether I achieve these amount of calories by eating bread or chicken or poultry or fruits or vegetables is entirely up to me depending on whether I want my weight loss to be balanced, healthy or unhealthy.

And do not forget to count the calories that you eat while standing in a line or doing office work (such as small chocolate bars). Remember to count the calories of the sauce you put in your food. Everything little thing you eat counts. There is no escaping that.

Keeping a journal is one way of tracking  exactly how much you eat in a day. The way I prefer to record the things I eat is to note them down the moment you eat them instead of sitting down at the end of the day thinking about what you ate and what you did not eat. Writing down the stuff you eat has an added benefit and that is, you naturally tend to eat less when you know you have to write about that somewhere.

There is some downside to keeping a journal as well. Research has shown that people tend to record 50 percent less calories than what they actually eat throughout the day which is quite shocking to be honest. This is also one of the reasons why people do not loose weight even when they eat healthily.

Eating less is a prerequisite of loosing weight, eating healthy is not. You just eat healthy to feel good and keep your body in smooth working order, functioning properly.

So to summarize, stop blaming your metabolism when someone asks you about your obesity and start to count your calories carefully. Take smaller servings and keep a record (if you can) of the stuff you eat. Again, honesty and diligence is what you need in order to benefit from these tips.

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