Weight Loss Principles

Weight gain occurs when more calories are consumed than used as energy. The excess calories are converted and stored as fat, resulting in weight gain. The principle of weight loss is simple, burn more calories than you consume, that is, create a negative caloric intake.

Weight Loss Equation = Energy In < Energy Out
To achieve this negative caloric intake, you can:

1. Eat Less, and/or
2. Exercise More

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1. Eat Less

Modify your diet to consume less calories. Reduce the amount of refined carbohydrates and saturated fats you eat, and increase the amount of protein and fiber.

• Refined carbohydrates make you feel hungry quickly (due to the insulin response).
• Fats in general are high in calories and saturated fats are particularly not good for you health.
• Protein keeps you fuller for longer, reducing the hunger pains. Protein is also great for your skin, hair, immune system and muscle growth.
• Fiber can stop hunger pains as it has a filling effect. Psyllium husks are a good supplement if dietary fiber intake is inadequate.

There are weight loss supplements available that can help:

• reduce sugar cravings
• suppress appetite
• increase metabolism
• increase fat burning

You don't need to dramatically reduce how much you eat. You can start by reducing your daily caloric intake by 200 to 500 calories a day. It's not as hard as it sounds. As an example, one Mars bar has about 230 calories, so if you replace your Mars bar snack with an apple (approximately 50 calories) you're already cutting down on your calorie intake significantly! Calculate your daily calorie needs (for women). Men can calculate their daily calorie needs using this calculator.

Eating less calories doesn't mean you have to give up your favorite foods either. If you love your chocolate bars or cake, treat yourself once a week with a little! But avoid "treating" yourself too often. You can also eat the "fun sized" chocolate bars, they'll satisfy your cravings but have far fewer calories than a full sized chocolate bar. Read more eating tips.

One pound of fat has about 3500 calories. If you reduce your calorie intake by 500 calories a day, either by eating less or exercising more, you can lose about one pound per week.

2. Exercise More

Increasing the amount of exercise you do can drastically improve your weight loss. Thirty (30) minutes of fat burning exercises or weight lifting exercises at least five (5) times a week is enough to burn the excess calories consumed.


The information provided is intended solely for general information and is NOT to replace advice from your physician or other medical professionals and should NOT be relied upon for any diagnosis, treatment or cure. Always check with your doctor before starting any new drug, alternative, natural or herbal treatments and supplements.