Many people know me as an ex model, fashion photographer and TV personality, but what many people don’t know is that I have a Bachelor of Science majoring in Biology and I was certified as a personal trainer
Healthy eating and a fitness lifestyle has been a life long passion for me. Many times I am asked about how to become more muscular, how to have a larger chest or bigger arms but more often I am asked by both men and women how to lose weight
I encourage everyone to keep their weight in check, not for vanity reasons but for health reasons – that is if being healthy and fit is of a concern for you. Keeping a healthy weight to me is like money in the bank! In the long term your quality of life will benefit from staying fit and in a healthy body weight range.
Let’s take a look at 3 effective ways for long term weight loss
#1 You want to lose weight slowly. In my experience no one has lost weight rapidly and have been successful in keeping it off. Long term weight lost requires patience and focus. Your goal should really be approximately loosing 1% of your body weight per week until reaching your healthy weight range. Studies have shown that slow weight reduction leads to more actual fat loss.
#2 “Maintenance Calories “nobody likes to hear it but you do need to consider the amount of calories you are taking in. It is somewhat simple math when it comes to weight loss, take in less calories than you burn and you will loose weight. This statement is just about losing weight; I also like to add that you need to consider the quality of the calories you are taking in as well. However, to keep you from becoming too overwhelmed lets just keep the idea for direct weight loss to be considering your calorie intake. Maintenance calories are how much food you are currently consuming. You will need to have a basic idea of how much food you are currently consuming and take action to reduce it. In a future post we will discuss carbohydrates, protein and fats and how these macronutrients effect your calorie count. For now, think eating whole foods, organic if you can and a reduced calorie count for weight loss.
#3 Adjusting your calorie intake – Once you have identified your maintenance calorie intake your need to then reduce by 20% your daily intake. So that means if you are at your current weight consuming 2500 calories a day you need to reduce by 500 calories a day to see sustainable weight loss. After the first week you should monitor how fast your losing weight. If you have added additional exercise to your lifestyle you will see faster weight loss which then means you can add back some calories. Overall weight loss is dependent on the individual, if you are not seeing a roughly 1% reduction in weight by the week then you should reduce your calorie intake more.
Happy to answer any questions on fashion, photography or fitness at anytime, I encourage you to leave your questions or comments
2. “维持热量”没有人喜欢听，但是你需要考虑你摄入的卡路里量。就减肥而言，这是一种简单的数学计算，摄入的热量要比燃烧的少，体重就会减轻。这种理论针对的只是减肥;我还想补充一点，你需要考虑你摄入的卡路里的质量。 不过，为了防止问题复杂化，我们还是单从减肥的角度来考虑你的卡路里摄入量。维持热量是你当前消耗的食物量。你需要知道你现在吃了多少食物，并采取行动减少它。在以后的文章中，我们将讨论碳水化合物、蛋白质和脂肪，以及这些营养物质如何影响你的卡路里含量。现在，你可以考虑吃营养均衡的食物、有机食品，以减少卡路里的摄入。
3. 调整你的卡路里摄入量 —— 一旦你确定了你每日所需的热量摄入，你需要相应减少20%的摄入量。这意味着，如果你现在的体重每天需要消耗2500卡路里，那么你每天要减少摄入500卡路里的热量。一周后，你应该监测你减肥的速度。如果你增加了额外的锻炼，你会看到更快的减肥效果，这意味着你可以多摄入一些卡路里。总的来说，减肥是因人而异的，如果一周后，你的体重没有下降1%左右，那么你应该减少卡路里的摄入量。