weight loss plan | weight loss program | weight loss basics | easiest way to lose weight | quick weight loss | Weight Loss Plans for Beginners
Weight loss is neither rocket science nor an illusion.
Every day, your body expends a certain number of calories to keep you going. You and your dietician can calculate total daily energy expenditure or TDEE. You will gain weight if your diet contains more calories than your TDEE (an excess). You will lose weight if your diet contains fewer calories than your TDEE (a shortfall).
It's important to keep in mind that TDEE is just an estimate and can vary based on several factors, including your age, gender, height, weight, and activity level. It's also important to be aware of what you're eating and to track your calorie consumption. You only need to make sure that you're not underestimating how many calories you're taking in. If you're trying to lose weight, it's a good idea to work with a dietician to develop a healthy eating plan that will help you reach your goals.
They will be able to provide you with an individualized plan that takes into consideration your lifestyle, any health conditions, and other dietary needs. Additionally, they can help you make food choices that are healthy and sustainable in the long term. Ultimately, the decision of what type of diet to follow is up to you, but it is important to make sure that you start your journey after knowing the proper theoretical basis. It is because you can accept and adhere to your new lifestyle, and then adjust your diet and exercise over time.
While exercise can help with weight loss, it's not the only factor. The most important factor in weight loss is creating a calorie deficit, which you will achieve through a combination of diet and exercise. By eating fewer calories than your body needs, you can create a calorie deficit and lose weight. Exercise can help by burning additional calories. Ultimately, the key to weight loss is to find a healthy and sustainable balance of diet and exercise that works for you.
To maintain or gain weight while eating at a true deficit, your body would have to break the rules of nature by producing energy without fuel. Therefore, it is not possible to gain or maintain weight while eating at a true deficit.
It's also essential to realize that the terms "weight loss" and "fat loss" are practically equivalent. It goes without saying that if you lose weight, you must also lose fat.
Weight Loss Plan
Determine the best time to start
Decide if the moment is right and if you're prepared to make the required
changes. Be smart in your planning as well; consider how you'll respond to
situations that put your commitment to the test and the inevitable slight
setbacks.
Take your "before" measurements
Take your "before" measurements
- Measure your waist with measuring tape. Ideally, your waist measurement should be less than half of your height. (So, if you're 5 foot 6, or 66 inches tall, your waist circumference should be less than 33 inches.)
- Measure your weight.
- Measure your blood glucose level by the strip in the morning before taking any food, and then 2 hours after breakfast.
- If possible, consult a doctor or nutritionist, whichever is easiest for you. Certainly, obesity or being overweight causes hazards in your daily life. If your weight is causing serious health problems, your doctor may recommend weight-loss surgery or medicines. In this extreme scenario, your doctor will share the risk-benefit ratio with you.
- Your doctor or nutritionist may consider your physical fitness first. They could or could not request some tests. Measure your lipid profile, for example, or get an abdominal ultrasonogram to see if you have a fatty liver. There are also other related tests, like serum creatinine level and ECG, to see if your heart and kidneys are healthy and perfect for adapting to your weight loss process. However, you can start your journey if you do not have any major problems.
- Take photos of your front, back, and side with a minimum of the dress.
Share your experience with others
You cannot achieve it alone. Talk to your doctor, family, and friends for
support. Share your knowledge. Learn, and let others learn. Share your
experience with others. Make videos of your diet, write on social media, and
write blog posts With this approach, you will be able to maintain your
motivation.
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