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'What diet will help me lose the most weight' is often on the mind of the person struggling with
overweight or obesity.
It's kind of trick question. In its simplest form weight loss is a matter of eating fewer calories than
you use each day. Excess calories end up being stored as fat. Simple, right? Not so much for
anyone who has struggled to shed the first forty or the last five pounds they didn't need.
Every body is different and everybody is different and there are things you need to know to
successfully lose the most weight. It's as easy as
One:
Why you want to lose weight? Appearance? Energy? Health? Your goals are your goals, just be
clear on why you want to lose weight because it involves change and we humans are very elastic
and tend to snap back to our old ways. You'll need a big 'Why' to help you bring change to your
life.
Two:
Figure out where you are at. Can't plan a trip without a starting point, right? Don't guess. Know the
numbers that matter. Height and weight will let you calculate your BMI-Body Mass Index and your
RMR-Resting Metabolic Rate. Take measurements too. Some weeks the scale will tell you that
you haven't lost but it may be lying. I'll tell you why in a minute.
Three:
The same math that tells you where you are at will tell you where you want to be. The 'sweet spot'
of the BMI is 20-25. Admittedly, 20 is pretty lean but it's your goal to decide, remember? Decide
what you want to do and you'll have your starting point and ending point and just need to connect
the dots. Your RMR, the number of calories you burn at rest each day, and an estimate of the
number of calories you burn with normal activity will give you a good picture of your daily
expenditures. If you have an active exercise habit be sure and add those numbers as well for a
daily total. Eat fewer calories than that number and you will lose weight.
What diet will help you lose the most weight? One that will give you the nutrition you need within
the calorie limit you have set for yourself that does the following three things:
Enough protein to support the addition of lean muscle mass
2. Enough quality carbohydrates to give you the energy you need to perform during the day
Enough fiber to promote healthy digestion.
Muscles are built with protein but that's not the only place protein is used in the body. In fact it's a
building block of almost every system and is critical for everything from organs to connective
tissue. If we don't eat enough protein the body begins to consume lean muscle to make sure the
higher-priority 'customers' of protein get their ration first. Most women need 100 grams of protein
daily. Men need about 150. Exact needs will depend on your weight and activity and a wellness
coach can help you dial in your personal numbers. The diet that will help you lose the weight most
weight will include the right amount and the right kinds of protein.
Carbohydrates are the fuel our bodies reach for first and come in many forms. The trick to
carbohydrates is that what the body doesn't use immediately it converts to fat and stores it for a
rainy day. Most of us became part of the 67% of Americans overweight or obese because we too
many and the wrong kinds of carbohydrates. You will lose the most weight by avoiding refined
sugars like soft drinks and going for complex carbohydrates like brown rice and whole grains and
vegetables.
As much as we overindulge in carbohydrates we don't get enough fiber. Fiber helps keep the
digestive track healthy and also promotes a feeling of fullness. Many of the fresh vegetables that
are healthy carbohydrates are fiber-rich as well as many grains. Beans do double duty as an
excellent source of both protein and fiber.
The biggest challenge dieters face is getting enough of the nutrition they need without exceeding
the number of calories they want to eat to meet their goals. A healthy diet also involves a lot more
freshly prepared meals that most people are used to preparing.
A great solution to these challenges are healthy meal replacement shakes. Healthy natural
supplements will also assure maximum nutrition with a minimum of additional calories.
There aren't any secrets or shortcuts. The diet that will help you lose the most weight is the one
that gives you the right amount of the healthy nutrition that you body needs. The guidelines are the
same for everybody but the details like number of calories and amount of protein will vary by
gender, size and current activity level.
Tom Bradley lives in Provo, Utah and came to wellness and weight loss out of necessity but has
hung around from passion. Tom's straight-ahead approach to wellness and nutrition to promote
weight management and healthy aging is the simple solution for the trend of growing world obesity
and chronic illness.
The foundation for successful wellness and weight management is support, defined goals and
accountability. Subscribe to Tom's Easy Diet Coach Newsletter and get a FREE Body
Composition Analysis and Wellness Evaluation for a successful launch of your last "diet" at Easy
Diet Coach Newsletter
Something to contribute? Join Tom on is blog bvhgnutrition.com
