3 basic principles to lose weight effectively:

- Caloric Intake, Portion Control and Metabolic Rate.

Calories: are energy. Our bodies need energy to survive. However, in most Western diets, we are almost constantly in a caloric surplus. What this means is that we are taking in more calories than we are burning on a regular basis. The type of calories we are taking in are leading to much of the weight-related illnesses on the rise in recent history. One important step is to begin to restrict our calories on a daily basis. This is something that yields far more results than just reducing one’s weight, but it has also been directly linked to longevity of life and better health.

Calories are found in all of our foods – more specifically in our macro-nutrients such as our carbohydrates, proteins, and dietary fats. For every gram of both carbohydrate and protein, there are four calories. However, there nine calories for every gram of fat! Each calorie is either used as energy or stored for later –fat.

We must find a healthy balance of each macro-nutrient without going too low on any one. How many calories we burn on a daily basis are based on how high our metabolism is and how much work we do every day. Basically, it is calories in vs. calories out. The long and short of it – we need to move more and eat less! Quick Calorie Check on any food or meal: www.foodapedia.com

One’s caloric intake is by far the most important factor when gaining, maintaining, or losing weight. In order to lose weight, one must burn more calories than they consume.  Decrease your caloric intake by 500-1,000 calories a day. By creating a calorie deficit, coupled with the right exercise program – is the quickest way to consistently lose body fat.

Portion Control: We live in a culture of gigantic portions and super-sized upgrades. We overeat without thinking. We have grown up with “you have to eat everything on your plate” or “eat until you are stuffed.” This is killing our healthy families and children. The portions we eat are the largest component to overeating which causes obesity. Here are three ways to watch your portions and begin to see a difference in your health and weight:

• One serving of protein (meat) should be the size of your own palm
• One Serving of vegetables should be the size of two fists
• One serving of starchy items (cooked pasta, rice, or potatoes) should be the size of tightly clenched fist

Metabolic Rate: Your metabolism can change and is dictated by; what you eat, when you eat and your activity level. Learn the importance of maintaining a healthy metabolism.