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Losing weight is hard, right? Well, it can be if you follow proper weight loss techniques. While everyone is different, many universal truths can be followed by any unified individuals. What are these truths? Whenever you consume more calories than you use each day, you will gain weight. If you use more calories than you take in, you will lose weight. It’s as simple as that. It may be difficult to get past that for many people, myself included.

However, it’s not all that hard. It can be downright easy. The first step in losing weight is always, always, always consume fewer calories than your body needs! The concept of weight loss is one of the most efficient marketing tools that fad diets  provide to attract consumers.

Two problems of fad diets

Fad diets have two distinct problems. The first problem is that the diet is extremely restrictive and unlikely to achieve long term success as it is too restrictive to ever be sustainable in the long term. The second problem is that it often undergoes drastic changes that are difficult to maintain it beyond the first week. This leads to frustration, and people leave the diet and return to their usual eating habits.

One of the best ways to lose weight is to reduce your calorie intake, without starving yourself. While this may seem difficult at first, I can assure you the basic mechanics of weight loss is all you need to shed as much body fat as you desire. The common phrase “calorie deficit” is used frequently in diet circles, but you don’t need to follow a strict calorie deficit to lose weight. The most effective weight loss diet is one that has just enough calories to keep your body functioning in good order, but not too few to cause a problem.

This being said, a calorie deficit is the most effective way to achieve weight loss. If you just take in a smaller number of calories than your body needs each day, you will lose weight as long as you don’t do too much exercise. If you want to burn fat fast, then you should not reduce your calories below a point that your body considers that you are starving. It’s beyond the scope of this article to discuss the specific number of calories essential for body function but, you can get a general idea by using one of the many FREE tools to calculate it on the internet. As you can see, reducing calories by just 10 to 20% will make a striking difference in your weight loss results.

During periods of high activity, when our bodies use up a lot of calories, we have to consume more calories to replenish the lost calories. When you follow a weight loss diet, this is acceptable, as you don’t want to deprive your body of vital nutrients and energy it needs to function properly.

Create a calorie deficit

Remember that while you should aim to create a calorie deficit, you don’t necessarily reduce your calories by a larger amount. Some diet methods recommend a slow and steady reduction of calories, while others recommend big cuts in calories from a very early start. This depends on how fast you desire to lose weight, and what your body can handle. As a safe rule, aim for a deficit of about 15% to 20% of your usual daily calorie intake. It may be possible that you lose more, but you should always check your results with health experts. Remember that the harmful effects of this rapid weight loss can not be underestimated. Your body will be shocked into a state where it doesn’t function well, leaving you more exposed to diseases and infections. Making sure that your body can cope up with the sudden nutrition shortage is better than pushing yourself to trigger a severe state of starvation.

There are a lot of diets out there, guarantees of one kind or another have been spread far and wide. You will have probably heard of the 3-day diet, the seven-day diet, the fruit diet, the crab feast, or the list goes on. Most of them are simply ideas you found on the internet or from some random health book. Even with the best intentions in mind, you could probably benefit from one of the above-mentioned diets, but some of them tend to backfire on you. If that is the case, don’t lose the battle, but go check with health professionals and get advice before trying out anything new.

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