The Secret to Permanent Weight Control
Only when you understand how your metabolism works and how to lose fat; you can achieve permanent weight control. Losing weight, gaining weight, or maintaining your weight depends on the amount of calories you take in and use up during the day. This is otherwise referred to as energy balance. Learning how to balance energy intake (calories in food) with energy output (calories expended through physical activity) will help you to achieve your desired weight.
Calories are used in three ways:
1. Digesting food - 10%; 2. Physical activity - 25%; 3. Basal Metabolic Rate (BMR) - 65%
While you can't change the percent of these uses, you can change your calorie demand, and thus, alter the total calories required by your body. A person who consumes 1,000 calories a day uses 10 percent or 100 calories to digest that food, and a person who consumes 3,000 calories uses 10 percent or 300 calories to digest that food. While digestion stayed at 10 percent, the calories used to burn the food you ate increased from '100 to 300 by eating more (3 times). You need to find an area where you will burn more calories without eating more. It's the calorie demand of your BMR that keeps the fat people fat and the thin people thin.
If you lose weight gradually (1/2 kg each week), you have these advantages:
- Your body doesn't think there's a food shortage and your BMR doesn't slow down.
- You lose fat and not muscle.
A certain amount of body fat is necessary for everyone. Experts say that the ideal percent of body fat for women should be about 20 percent, with 15 percent for men. Women with more than 30 percent fat and men with more than 25 percent fat or considered obese. An easy self-test you can do while standing is to pinch the thickness of the fat folds at your waist and abdomen. If you can pinch an inch or more of fat (make sure no muscle is included), chances are you have too much body fat.
If you eat more calories than your body needs to perform your day's activities, the extra calories are stored as fat. If you do not take in enough calories to meet your body's energy needs, your body will go to the stored fat or muscle tissue to make up the difference. Exercise helps ensure that stores fat, rather than muscle tissue, is used to meet you energy needs. If you eat just about the same amount of calories to meet you body's energy needs your weight will stay the same.
From Bhagwat Gita
"They Who perform their work offering all results to me, who hold their hearts and minds steadfast in me in whatever they do, who worship their work, to them I offer the platform. Doubt it not that they will inexorably reach the top. "
- Bhagwat Gita 12.6/12.8