Since we’ve discussed the health risks associated with rapid weight loss and weight cycling (see previous blog “Lose Weight Fast”), the next logical question is, “So how do you lose weight in a healthy manner?” This is a multifaceted question which will be answered in several parts.
Part 1.
There are many factors that go into healthy weight loss, but for those who don’t want to read my diatribe, the easy answer is “calories in vs calories out.” Expend more calories during the day than you’re taking in. Weigh yourself periodically and watch the number drop.
The long answer is actually a restructuring of the question. Your goal should be focused on fat loss not weight loss. Weight loss is very general and can (and often does) include loss of lean body mass. Your body is divided into fat mass and lean body mass (LBM); LBM includes muscle, bone, blood, tendons, ligaments, and water. The most common aspects of LBM lost during weight loss are muscle, bone, and water.
There are several steps you should do to begin any fat loss program.
Step 1: Consult with your doctor. There are several medical problems and medicines that may cause weight gain. Your weight loss may be as simple as controlling a medical problem or adjusting current medications.
Step 2: Check your body fat. Many gyms will use something you hold in your hands with your arms fully extended (biostatic impedance). This is accurate within +6%. Some trainers will use body fat calipers to pinch 3 locations on your body to check your body fat. In the hands of a competent trainer, this method is accurate to within + 2-3%. The third most common method is the Bod Pod. It’s a large egg shaped machine that you sit in and it measures air displacement. This is accurate to within + 1.5% - 3%. Why is this important? It will establish your LBM and the amount of fatty tissue on your body. This is used to help set your fat loss goal. It is also used to determine what kind of weight your losing. If your LBM decreases and the fat amount stays the same, it’s time to re-evaluate your methods.
Step 3: Check your Resting Metabolic Rate (RMR). There are a few different methods to determine your RMR; many include an online formula based on your weight, height, and age. These are extremely general and should be taken with a grain of salt. A more accurate method is to measure the air you’re inhaling and exhaling. This can be done with a large room called a calorimetry room or you can use a small device called a Body Gem or Med Gem. Admittedly, this isn’t 100% necessary, but knowing your RMR will enable you to better determine how often and how much you should eat.
Step 4: Set both long and short term goals. Your goals should be specific, measureable, achievable, relevant, and timely. “I want to lose fat” is a general goal and a great place to start, but break it down even more. How much fat do you want to lose (specific)? Can we measure how much fat you lose (measureable)? Is your goal realistic; is it too easy or too difficult(attainable)? Is this goal something that matters to your overall life and ultimate goal (to be healthy, look good, feel good) (relevant)? How long do you want to take to accomplish this fat loss (timely)?
Stay tuned for Part 2. Examining your diet!
Part 1.
There are many factors that go into healthy weight loss, but for those who don’t want to read my diatribe, the easy answer is “calories in vs calories out.” Expend more calories during the day than you’re taking in. Weigh yourself periodically and watch the number drop.
The long answer is actually a restructuring of the question. Your goal should be focused on fat loss not weight loss. Weight loss is very general and can (and often does) include loss of lean body mass. Your body is divided into fat mass and lean body mass (LBM); LBM includes muscle, bone, blood, tendons, ligaments, and water. The most common aspects of LBM lost during weight loss are muscle, bone, and water.
There are several steps you should do to begin any fat loss program.
Step 1: Consult with your doctor. There are several medical problems and medicines that may cause weight gain. Your weight loss may be as simple as controlling a medical problem or adjusting current medications.
Step 2: Check your body fat. Many gyms will use something you hold in your hands with your arms fully extended (biostatic impedance). This is accurate within +6%. Some trainers will use body fat calipers to pinch 3 locations on your body to check your body fat. In the hands of a competent trainer, this method is accurate to within + 2-3%. The third most common method is the Bod Pod. It’s a large egg shaped machine that you sit in and it measures air displacement. This is accurate to within + 1.5% - 3%. Why is this important? It will establish your LBM and the amount of fatty tissue on your body. This is used to help set your fat loss goal. It is also used to determine what kind of weight your losing. If your LBM decreases and the fat amount stays the same, it’s time to re-evaluate your methods.
Step 3: Check your Resting Metabolic Rate (RMR). There are a few different methods to determine your RMR; many include an online formula based on your weight, height, and age. These are extremely general and should be taken with a grain of salt. A more accurate method is to measure the air you’re inhaling and exhaling. This can be done with a large room called a calorimetry room or you can use a small device called a Body Gem or Med Gem. Admittedly, this isn’t 100% necessary, but knowing your RMR will enable you to better determine how often and how much you should eat.
Step 4: Set both long and short term goals. Your goals should be specific, measureable, achievable, relevant, and timely. “I want to lose fat” is a general goal and a great place to start, but break it down even more. How much fat do you want to lose (specific)? Can we measure how much fat you lose (measureable)? Is your goal realistic; is it too easy or too difficult(attainable)? Is this goal something that matters to your overall life and ultimate goal (to be healthy, look good, feel good) (relevant)? How long do you want to take to accomplish this fat loss (timely)?
Stay tuned for Part 2. Examining your diet!