If you are on a diet and weight loss plan sticking with it can be a difficult chore, but it doesn’t have to be.The single most important part of your weight loss plan is your nutrition. The choices you make as to what food you eat and how much of it determine the extent of your progress. You won’t be able to lose weight or gain muscle if you don’t have the proper nutrition.Losing weight on paper is simple: burn more calories than you consume. A deficit means you are losing weight.If you want to lose weight and keep it off, then you will have to cut 20% of your daily maintenance calorie consumption. Obviously, eating more than your maintenance calorie allotment will cause you to gain weight. An average 180-pound male needs to consume about 3,200 calories a day to maintain his current weight. Thus, to lose weight, an average male would need to cut 650 calories from his diet.
To cut calories, you should focus on eating the right foods in moderation, instead of what you can’t or shouldn’t eat. Make the conscious decision to eat more fresh fruits and vegetables, lean protein, eggs, fish and whole grains. These are the foods you should be eating more of, this should form the basis of your meals.Lean protein is essential to long-term, sustained weight loss; it’s a natural fat burner. If you successfully cut 20% of your daily calorie intake, you will lose body fat, but one of the first places your body uses for fuel and energy is muscle mass. This is why adding a substantial amount of clean protein to your diet will encourage your body to use the protein you’re eating as fuel instead of your muscle mass.Additionally, do not skip meals. This is not only throws off your normal body rhythms, it also works against your metabolism. Instead, you should space out your meals throughout the day and eat 6 smaller and healthy meals. This not only increases your caloric burning throughout the day, it also saves off hunger. By metering out your meals, you are able to dodge snacking on unhealthy because a meal of good, healthy food is not too far away.
As a side note, if you are on a weight loss plan, do not try to achieve your weight loss by severely dieting and starving yourself. Not only is this not save, it is counterproductive. When you starve yourself, your metabolism slows down because the body naturally goes into a form of hibernation, in order to preserve itself. Thus, starving yourself in the end doesn’t cause you to lose weight, actually the exact opposite.