At the beginning of this discussion it is crucial to mention a very important fact that most people don't know. Up to a whopping 70% of the total amount of daily calories we burn is expanded at rest in order to keep our internal organs and muscles alive. This is known as the Basic Metabolic Rate (BMR).
An additional up to 10% of the total daily energy burnt is to metabolize the food we eat. Factors such as making balanced food, snack and beverage choices and raising your fiber intake to 35 gram per day makes the energy your body burns on food metabolism closer to the 10% mark.
In other words, if people skip meals, consume high amounts of fat, and the longer we go without food the lesser the energy burnt during metabolism. So, in terms of meals and snack distribution then three main meals, and two favorable snacks are essential for weight loss and maintenance and must not be skipped. All these issues and much more are described in detail in the e-book "Lifestyle Makeover for All Couch potatoes" at www.LifestyleMakeoverEbook.com.
When people go on a "diet", skip meals or take OTC or RX Diet pills they lose weight due water loss, some fat but a good chunk of precious muscle mass. They feel good for losing that weight the first couple of weeks but what they are doing is setting themselves up for a vicious trap. When they lose this precious muscle, which weighs more than fat, they cause a drop in the Basic Metabolic Rate (BMR). So instead of burning 70% of energy at rest this percentage start dropping to 60% or 50% or lower. Then this difference of this positive surplus is stored as fat.
The body burns lots of energy to keep muscle cells alive. When a good chunk of muscle is lost for good than the body burns less energy and stores the balance as fat. In fact for every pound of muscle lost through dieting people are burning 50 calories less per day. During a typical diet people can lose 5 to 10 pounds of muscle permanently. Then by multiplying 50 calories for every pound of muscle lost in this case 10 pounds, this makes a surplus of 500 calories daily.
Five hundred calories that used to be burnt every day when the muscle cells were alive but are no longer. A surplus of 500 calories daily makes 3500 calories in a week or 1 pound of fat gain a week. Every 3500 calories in surplus will make someone gain 1 pound of fat.
So that's a main reason why people stop losing and start gaining by unfavorably affecting their BMR.
Moreover, most "dieters" want to lose weight by food restrictions without increasing their level of physical activity. We CAN NEVER maintain any weight lost without activity. More Often than not people overestimate their level of daily activity and that's one major reason that causes their BMR to drop and regain the weight back.
Here is also a quick checklist:
-" Am I eating enough fiber?”
-"Have I been skipping meals or snacks?"
- "What have I been eating for snacks?"
-" Have my portion sizes gradually become bigger?"
- "Have I gone back to drinking soft drinks?”
- "Have I been accounting for all sugary or salty snacks and beverages consumed daily?"
A more extensive checklist, a wealth of tips and detailed discussion on how to introduce into your life the all time healing power of an active lifestyle and how to lose and maintain weight loss permanently are in the e-book titled “Lifestyle Makeover for All Couch Potatoes” available along with lots of valuable bonuses worth ten folds your purchase of this very affordable e-book at www.LifestyleMakeoverEbook.com
Take a simple True and False quiz NOW and test your knowledge by clicking on the link above.
For more detailed information on any of these topics log on to: www.LifestyleMakeoverEbook.com and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and 4 other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol , Lifestyle Makeover for All Couch Potatoes , Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure , and Lifestyle Makeover for all Tobacco Users . The author of this article is also the author of these volumes
Test your knowledge on these various issues and take a simple True and False quiz by logging on to: www.LifestyleMakeoverEbook.com
Copyright © 2008 by George Tohme All rights reserved.
An additional up to 10% of the total daily energy burnt is to metabolize the food we eat. Factors such as making balanced food, snack and beverage choices and raising your fiber intake to 35 gram per day makes the energy your body burns on food metabolism closer to the 10% mark.
In other words, if people skip meals, consume high amounts of fat, and the longer we go without food the lesser the energy burnt during metabolism. So, in terms of meals and snack distribution then three main meals, and two favorable snacks are essential for weight loss and maintenance and must not be skipped. All these issues and much more are described in detail in the e-book "Lifestyle Makeover for All Couch potatoes" at www.LifestyleMakeoverEbook.com.
When people go on a "diet", skip meals or take OTC or RX Diet pills they lose weight due water loss, some fat but a good chunk of precious muscle mass. They feel good for losing that weight the first couple of weeks but what they are doing is setting themselves up for a vicious trap. When they lose this precious muscle, which weighs more than fat, they cause a drop in the Basic Metabolic Rate (BMR). So instead of burning 70% of energy at rest this percentage start dropping to 60% or 50% or lower. Then this difference of this positive surplus is stored as fat.
The body burns lots of energy to keep muscle cells alive. When a good chunk of muscle is lost for good than the body burns less energy and stores the balance as fat. In fact for every pound of muscle lost through dieting people are burning 50 calories less per day. During a typical diet people can lose 5 to 10 pounds of muscle permanently. Then by multiplying 50 calories for every pound of muscle lost in this case 10 pounds, this makes a surplus of 500 calories daily.
Five hundred calories that used to be burnt every day when the muscle cells were alive but are no longer. A surplus of 500 calories daily makes 3500 calories in a week or 1 pound of fat gain a week. Every 3500 calories in surplus will make someone gain 1 pound of fat.
So that's a main reason why people stop losing and start gaining by unfavorably affecting their BMR.
Moreover, most "dieters" want to lose weight by food restrictions without increasing their level of physical activity. We CAN NEVER maintain any weight lost without activity. More Often than not people overestimate their level of daily activity and that's one major reason that causes their BMR to drop and regain the weight back.
Here is also a quick checklist:
-" Am I eating enough fiber?”
-"Have I been skipping meals or snacks?"
- "What have I been eating for snacks?"
-" Have my portion sizes gradually become bigger?"
- "Have I gone back to drinking soft drinks?”
- "Have I been accounting for all sugary or salty snacks and beverages consumed daily?"
A more extensive checklist, a wealth of tips and detailed discussion on how to introduce into your life the all time healing power of an active lifestyle and how to lose and maintain weight loss permanently are in the e-book titled “Lifestyle Makeover for All Couch Potatoes” available along with lots of valuable bonuses worth ten folds your purchase of this very affordable e-book at www.LifestyleMakeoverEbook.com
Take a simple True and False quiz NOW and test your knowledge by clicking on the link above.
For more detailed information on any of these topics log on to: www.LifestyleMakeoverEbook.com and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and 4 other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol , Lifestyle Makeover for All Couch Potatoes , Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure , and Lifestyle Makeover for all Tobacco Users . The author of this article is also the author of these volumes
Test your knowledge on these various issues and take a simple True and False quiz by logging on to: www.LifestyleMakeoverEbook.com
Copyright © 2008 by George Tohme All rights reserved.
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