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| Steve Edwards Sustained weight loss is a trickier proposition than it may first appear. The old adage of "calories in, calories out" is true, but there is more to the equation. Individual scenarios play a role when strategizing how you should eat in order to best facilitate weight loss. Here's a brief look at how to tip the scale in your favor. Two strategies can affect weight loss: changing your diet, changing your level of exercise, and supplementation. Only the first two are very effective on their own, but they are much more effective when combined. Supplementation only plays a supporting role in the process, which can be significant when combined with proper diet and exercise. By far the best way to get quick results is by combining all three. The way this process works changes over time. The perfect weight loss program at one point in your life may not be the best strategy at another point. Our body compositions change, and dietary needs change along with it. Therefore, the diet that excelled for someone 50 pounds overweight with 35 percent body fat won't work the same when that person is 10 pounds overweight with 20 percent body fat. In fact, it is more likely to stagnate results. Let's take a look at an average overweight person and a likely scenario for sustained weight loss. Early stage This is where the "calories in, calories out" concept works like a charm. A de-conditioned, overweight person can exist-and even flourish-while grossly undereating. Add some exercise to the equation, and weight loss should be rapid. Basic supplements like a multivitamin, along with condensed macronutrient foods like protein powders, should be used because it's difficult to get all essential nutrients while undereating. This stage of dieting can go on for quite some time. Transition is more up to individual body composition changes than anything else. Later stages As people get fitter, their nutrient needs change. If they continually undereat, their results will plateau, at some point. This is because they are not getting the nutrients needed to fuel the additional muscle on their frames, so their bodies begin to shut down. The way to get their weight loss moving again is to add calories, and the amount of calories needed can be dramatic. |
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