I get a lot of questions about weight loss. Some are more legitimate than others as you will soon see, but I want to share with you some of my favorite and most common questions I receive. These questions are based on energy consumption and energy use. The human body is amazingly complex and I receive a lot of questions about very specific diets or foods and their physiological effects.
What is the Best Diet Plan to Lose Weight?
The best diet plan for anyone to lose weight is to simply count calories! The only way to lose body fat is to have a sustained calorie deficit, meaning you consume fewer calories or burn more calories than your body needs for the day. You can start figuring out your diet plan by using this calculator to estimate how many calories you should be eating Calorie Calculator
When you calculate your calorie values, pay attention to the Calories/day to maintain your weight, Calories/day to lose 1 lb per week, and Calories/day to lose 2 lb per week. The Calories/day to maintain weight is just that, the calculators estimate for if you eat more than that amount of calories for a day, then you will begin to store fat and gain weight. Notice that to lose 1 lb per week all the calculator did was subtract 500 calories from the amount you need to maintain weight. To lose 2 lb per week it subtracted 1000 calories. This is based on the 3500 calorie rule. It’s estimated that it takes a calorie deficit of 3500 calories to burn 1 pound of fat. This divides out to be 500 calories per day to lose 1 pound of fat per week, or 1000 calories per day to lose 2 pounds of fat per week.
So why doesn’t it list 3 pounds of fat per week? Anything more than 2 pounds lost per week begins to become an unhealthy amount of weight loss. This is about when you begin to have a calorie deficit lower than your basal metabolic rate (BMR), which is the amount of calories you need for your body to function if you were sleeping all day. Having a deficit below your BMR will make your body run inefficiently and cause you to feel weak and your mind cloudy. So the best diet plan is simply having a calorie deficit of about 500–1000 calories per day.
This deficit can come from either eating less, exercising more, or both. If your body needs 2000 calories to maintain weight, then to get a 500 calorie deficit, you can consume 1800 calories and burn 300 calories. Or you can consume 2000 calories and burn 500 calories. Or not exercise and just consume 1500 calories. It doesn’t matter how you get to your goal calorie deficit as long as you get there.
Weight loss is all about calorie deficit, so the actual foods you eat to get there doesn’t matter much for weight loss, friend.you but does matter for your overall health. So on your path to a sustained calorie deficit resulting in fat loss thus weight loss, try to eat plenty of fruits and vegetables, limit your fatty meat consumption, and keep in mind that carbs are not what causes weight gain, so whole grains are your friend.
What is the Best way to Lose 30 Pounds in 60 Days?
The easiest way to lose 30 pounds in 60 days is to amputate your least favorite appendages. Other than that it is nearly impossible and here’s why:
The rule of thumb is in order to lose 1 pound, you must have a 3500 hundred calorie deficit. So to burn 30 pounds, you need to burn or not consume 105,000 calories over those 60 days. You will need to have a calorie deficit of about 1750 calories per day to lose 30 pounds in 60 days. Considering the average male needs to eat about 2500 calories per day to maintain weight, and the average female needs 2000 calories, you will need to be eating in the 500–1000 calories range per day to lose weight that fast. Or you can eat 2000 calories and burn 1000 calories through exercise. Regardless the sum of what you eat and what you burn while exercising needs to be well below 1000 calories.
I would not recommend this. Your body needs a certain amount of energy through calories to properly function. Getting such little nutrition for 60 days is essentially anorexia, and is not healthy by any means. So, if you want to lose that much weight, you will need to lose it through other methods rather than just burning fat, of which none are healthy and I do not recommend them. However, high protein low carb diets can decrease your water weight and cause very quick weight loss, dieting pills on top of a diet may help (but you’re still essentially starving yourself), and of course there is liposuction.
TLDR: There is no fully healthy way to do this, but essentially the only way is to nearly starve yourself on a low-calorie diet.
What are some possible reasons as to why I’m gaining weight when I’m not even eating a lot, I’m on a low-carb diet, and I have a desk job?
A sedentary lifestyle, depending on your weight, age, and gender, can bring the amount of calories you need to consume to maintain weight down as low as 1300 calories per day. Even if you’re not eating a lot, you are still eating higher than what your body needs to maintain its weight. Also, a low carb diet isn’t helpful if you aren’t also watching your proteins and fats. All of them together make up your caloric intake, so focus on eating a low carb, low fat, and low protein diet. Choose foods that are filling but low calorie to eat, these will typically be fruits and vegetables.
If you are already eating lower than your recommended calorie intake, which can be calculated here Calorie Calculator , then you may have a thyroid issue which could be excessively be lowering your metabolic rate. If you think this is the case then contact your doctor.
How can I Count my Daily Calories Gained from Food? Is this Possible?
You can get pretty close to calculating your calorie intake by keep track of what you eat, how many servings you eat, and then referencing that with the nutrition facts on the packaging. Look for the label like this one:
Notice this label states that for every 172 grams you eat, then you gained about 200 calories. You can buy a scale to weigh your food, although most servings will have an easier measurement such as number of crackers, or 3 cookies, or something like that. If you keep track of everything you eat, just add up how many calories you consumed from each item that day, and you will know how many calories you gained from food for the day.
Follow up question: “Ya, but it is really a difficult one to weight your food & count while at the office. There is no app for it?”
If you go to Computational Knowledge Engine they have a really good database of pretty much every type of food that can offer nutritional estimates. Just search for the food you are eating and they will give estimates. But you will still need to do portion control, which will involve possibly measuring your food. I would suggest taking your lunch to the office and have it pre-made and measured so you can do all that at home.
Will Swallowing Glass Marbles Make me Less Hungry and Lose Weight?
Oh jeez no. In a similar Quora post I saw about someone asking what to do when swallowing a glass marble, some of my favorite answers were “unswallow the marble”, “it’ll pass and come out the other end”, and my favorite was a comparison how everything will be fine because the hungry hungry hippos do it all the time. But real talk, one glass marble should pass through your system, multiple glass marbles will win you a trip to the emergency room. The quote “play stupid games, win stupid prizes” comes to mind. Please refrain from eating any objects that aren’t food. If you want some real weight loss tips then ask me anything, just don’t swallow marbles.