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Quick and dirty tip for not losing weight too quickly: Aim for 1-2 pounds of fat loss per week, and make sure your weight loss program includes weight lifting so that you do not lose lean muscle. You can achieve this by incorporating more cardio into your routine and working out two or three days per week.
«I think people don’t appreciate the process that it takes to lose body fat,» says Michael Greger, author of The Fat Loss Bible. «The best way to lose body fat is to train hard, eat right, and put in time in the gym. Once you’ve done this, you can be very lean and fit, and you will continue to do it every day, week in and week out.»
The only thing that really matters is the number on that scale, especially after all the «fat hate» talk. Most people know it was a mistake when they started to lose weight and looked «fuzzy,» and they would complain and criticize. They would then look back on that last week of the diet (when they had lost 5 pounds or more) and think, «Oh my God, what a nightmare.» However, they would do it again if they could – and it would never get to that point again.
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Just because your doctor told you to lose weight, does not mean it worked. Don’t make rash judgment calls until your weight loss is complete. You should know your exact resting and basal metabolic rate (BMR) before making a weight loss plan. Your BMI is defined as your weight in kilograms divided by your squared height in meters (kg/m2). A person with a BMI of 25 kg/m2 has a resting rate of 21.5 (about a BMI of 20-23). A BMI in the 25-27 range is ideal for health risk reduction, but you need to be mindful of how many pounds you are currently carrying and the effects your weight loss is having on your health.
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Here are some simple tips to help you lose weight more effectively while still losing muscle:
Consume lots of quality protein to build muscle. Protein makes you build stronger muscles, which you can then use during weight loss. But you can do this without a dietary supplement. Protein is also available in liquid form at health food stores that you can order the powders in. Some brands (such as Bulletproof and Green Monster) also include a powder in their boxes.
Sugar does nothing for muscle strength. If you are trying to lose weight to look «lean,» then consume as much sugar as you can tolerate. If you can’t, then don’t count calories. The extra protein and sugar in
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