The word diet simply means what you eat, but this does not accurately convey the harsh reality of what a ‘diet’ is. Basically, an effective diet ensures that you consume less calories each day than you burn, this, over time, results in the loss of excess body fat; ideally.
Many fad diets exist, and most people jump on the band wagon when everyone else is doing it, and after a few weeks when the fad has lost its glimmer they fall back off, and revert to their old habits.
The secret is to develop a diet that works for you, that you can do for the long term, and by long term I mean the rest of your life. That is a hard thing to rap your mind around, that you will have to give up your favorite foods for the rest of your life, but realistically, this is exactly what you will have to do in order to lose weight and keep it off. I am aware that I have lost over half of you before I finished with the introduction, but for the few, who remain, let’s get into the details.
Set a goal for yourself, and do the math. I will use myself as an example. I weighed 192 pounds and my ideal weight was 150 pounds, so I was at the start 42 pounds overweight. Now for the formula; one pound of fat equals 3500 calories, so to burn one pound of fat you have to create a deficit in your diet. Since the most you want to lose per week is two pounds, this means that you want to reduce your caloric intake by 7000 calories per week, or 1000 calories per day. If you are a 192 pound individual like I was, then that means subtracting the 1000 from the 2400 that my body burned each day. This, left me with 1400 calories to eat each day.
Now to the fast weight loss, as you can see, on that system you it would take 21 weeks to lose the 42 pounds, but if you add exercise, it can shorten that time.