Body Weight, Fat & Composition

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Take control of your weight…

The following are critical to successful weight loss, wherein fat loss is maximized and muscle loss is minimized.

  1. Change in weight = [calories consumed] - [calories burned] 

    • This is to emphasize the fact that weight gain or loss simply comes down to calories in vs. calories out (used). Period. Exercising helps to increase the "calories burned" component of the equation, while the number of calories you eat contributes to the first component.

  2. do not 'cut' calories by more than 45%

    • Decreasing calories too drastically can significantly decrease your metabolism so that when you go back to normal eating, you very likely will regain any weight you lost (or more) despite eating the same amount you were before the diet. Remember, consistency is key. Cutting 30% for 1-2 months is better than 50% for 2-3 weeks. Guarantee you will look and feel better in the first scenario. 

  3. Cycle your diet

    • Aim for a two-week cycle. Cut calories for ~11 days, then eat as you normally would for ~3 days. These few days of 'normal' eating help to trick your body into keeping your metabolism up. 

  4. keep your protein intake high

    • Theoretically, the form of calories consumed (i.e. fat, carbohydrates and protein) are not important from a simple 'weight' standpoint in the short term. However, maintaining a high protein intake is critical for two reasons:  1) Protein helps maintain muscle mass, and the amount of muscle mass you have is directly related to how high your resting metabolism is;  2) Protein typically is more 'filling' than carbs or fat, so you will likely eat fewer calories and be less tempted to break your diet. 

  5. Exercise regularly

    • Both cardiovascular exercise and resistance training are critical to healthy weight loss. Each have many distinct health benefits (discussed further in articles under "Learn" tab), and both can help to burn calories when you work out. Furthermore, resistance training can help to maintain muscle mass and resting metabolic rate during periods of decreased caloric intake and weight loss.  

  6. Drink plenty of water

    • Water is necessary for successful (healthy) fat loss. Literally. In addition to being vital for your body's overall health, water is a physiological requirement for the series of reactions within your body that lead to fat stores being broken down (AKA lipolysis). If you aren't hydrated, you essentially create an environment within your body that discourages it from 'burning' fat. Stay hydrated. Lose fat.