By Michael Moore | November 30, 2008
Diets work, you don’t, but you can, just change your eating behavior.
What is a weight loss diet?
A calorie restriction below your daily requirements in order to reduce you current body weight.
Using this definition, all diets work.
What is your daily calorie requirement?
Multiply your current weight by 12
Example 160 X 12 = 1,920 per day
If you weigh 160 Pounds, multiply times 12 and that is equal to a 1,920 calorie requirement per day without any exercise.
This is your daily requirement at rest without any exercise.
To remove 1 pound of fat from your body, you need a deficit (shortage) of 3,500 calories over time.
To reach a 3,500 calories shortage in one week, divided 3,500 by 7 days equals 500 calories per day.
A reasonable rate of fat loss is 1 pound per week.
1,920 less 500 equals a 1,420 calorie requirement per day to loose 1 pound of fat per week.
If you loose fat at the rate of 1 pound per week, each week you should adjust the per day requirement down by 12 calories.
Starting at 160 pounds, and having a target weight of 130 pounds, it will take you 30 weeks to reach your goal.
This process speeds up if you exercise, your calorie requirement will increase causing a larger deficit.
With a body weight of 130 pounds, you daily calorie requirement is 1,560
In order to maintain a body weight of 130 pounds, your calorie intake can not exceed an average of 1,560 per day.
Diets work, what doesn’t work is your ability to change your eating behavior.
Same behavior, same results.
Here is some help to make it work.
Create a chart
for the number of weeks (pounds) required to reach you target weight.
Log your daily calorie intake, and be honest, don’t play games (change your behavior).
Weigh once a week on the same day and when you first get up.
Log your weight and look at your results as compared to you calorie intake.
Analyze your weekly results and note the correlation (relationship) between calories consumed to pounds lost.
Go to the clothing store and purchase inexpensive shorts in your current size and 3 or 4 consecutive sizes smaller (no stretch waist bands).
Try on the shorts once a week and as your current size gets loose, try on the next size smaller.
This will help keep you motivated because sometimes the scale does not tell the whole story.
For more information read The Behavior Diet
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