What You Need to Shed Body Fat

I’ve been bothered lately.  The weight loss industry is extremely lucrative, and it seems as though everyone wants to capitalize on the masses of folks who want to shed pounds.  So many products and items promise weight loss in a matter of days.  Secret ingredients in supplements swear that the stubborn body fat will finally just melt off.  I see pitch after pitch targeting those who are confused about how to go about losing weight.  The answer is simple according to these ads- buy x, y, or z (or all of the above), spend your last dollars (get the credit card out for goodness sake!), and you will finally see the results you’ve been dying to see.

Conflicting information on how to lose weight is found on the web and in magazines. So many new ways of eating are cropping up left and right- paleo, gluten-free, Atkins, Zone… on and on and on.  Certain foods are labeled as foods for weight loss while others are banished (eat this Super Food!).  The concept is simple, and the first law of thermodynamics still applies- Energy In- Energy Out= weight gain/ loss.

Any diet that is saying you can eat as much of something that you want is likely going to steer you wrong.  I see many people with the best of intentions adopt a new nutrition plan and follow such plan’s rules religiously only to have gained weight after a few weeks.

How did this happen? Here are a few ideas:

  1. Said person never took the time to figure out what they had been consuming daily up to that point and had a huge increase in calories that their metabolism could not handle
  2. They thought some foods on their new diet list were “free” and they were very calorie dense, causing an increase in calories (like bacon with paleo or Atkins)
  3. They changed to only eating “clean” foods (whatever that means) and unprocessed foods (but kept their shakes and bars in because those are allowed of course) but had an increase in calories.  This at times becomes the most frustrating since so many beloved foods were banished during this time without results to justify their absence.
  4. You are getting the point that something happened that caused an increase in calories

Calories count! That is rule number one.  Please take a moment to check out the weight loss story HERE with a diet of Twinkies.

So Karey, if that equation is true, I should eat absolutely nothing right? What better deficit could you get from that? Big fat zero energy in minus energy out= massive weight loss.

Enter rapid weight loss diets, sigh.

This rapid weight loss with a detox or supplemental dieting scheme will cause weight loss with a lower metabolism.  It will also cause the loss of muscle tissue with body fat.  Less muscle tissue means a lower calorie burn when your body is at rest.  READ: burning less doing the same things you’ve always done. Maybe you hit your goal weight on the scale (for a few weeks or more if you can hold out that long) but your goal weight in the mirror doesn’t look like the way you imagined.

Are you going to remain on a juice detox? 

Can you afford to buy the certain meal replacement supplements and products you are relying on to maintain your physique in the future? 

Will you truly be able to kiss every low-quality food goodbye from here on out? 

These are things to consider when formulating a plan to shed body fat.  You don’t just want to lose it; you also don’t want to find it.  You will decrease your frustrations and increase your chances of success if your plan is easy for you to adhere to and you are using a program that works with your current behaviors.  Go with the grain, not against it.

You do not have to suffer to lose weight. 

You don’t have to give up carbs at night. 

You don’t have to cut out dairy, gluten, or sugar.  (Unless you are allergic to something, of course)

What is the secret to weight loss?

((Drumroll please))

Having a healthy metabolism that is in a sustainable calorie deficit.

You may need to rehab your metabolism before attempting fat loss.  You may need to do a little research and experimenting to find the highest number of calories that you can successfully lose body fat consuming. After you have those two things in check, you are ready to rock.

My advice to you, and advice I should have given myself in the past:

  1. Be patient.  Don’t expect to change your physique overnight. The weight didn’t come on overnight, and it won’t come off overnight.
  2. Don’t do anything you wouldn’t be able to do for the long haul.  If you are miserable on Day 2, it isn’t the right program.

No need to get fancy. Train and diet smart, not hard. Don’t do anything you can’t keep up with physically, mentally, and financially.