Diet & Fitness

A woman who drops from size 14 to a size 6/8 is going to feel rejuvenated, strong and empowered. However, she can't get to this point without knowing the truth about how to successfully lose fat.

When in a fat loss mode, the body loses all over -- not simply in one isolated area. Based on your individual genetics, the place you gain fat first is the place you'll most likely lose fat last. So, fat comes off all over the body, but at various paces.

The truth is, there is a system for losing fat that works for everyone. It's important that you understand that it is, in fact, a system, not simply one exercise.

I'm outlining the system point by point. If it doesn't seem impressive and it appears overly simple -- that's because it is. It may not necessarily be easy at the start, but it will work with consistency on your part. Also, it will become easier as you gain more discipline and see the fruits of your labor.

1. NUTRITION: This is the most important component to losing fat. Nothing is more important than food.

First, you'll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don't mistake the definition of a meal for a six-course feast. A meal might be an egg white omelet (with vegetables) and oatmeal with some blueberries in it; chicken (seasoned to taste) with one-half cup of sweet potatoes with possibly just a dab of butter and a large salad with some oil and vinegar; an apple with a scoop of protein powder or cottage cheese with some fruit.

Get the picture? I'm referring to them as meals, but they're actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat. In some cases, the fat is built into the protein. In other cases, it's added to the meal. For eDiets members, this is already accomplished in your meal plan.

2. RATIOS: It's unlikely that you'll lose body fat by consuming 70-80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrates will not be optimal for fat loss. Many people do quite well on extremely low-carbohydrate plans and others on more moderate plans. As long as you follow the no more than 55 percent of calories from carbohydrates rule, you'll be at a good starting point.

3. TIMING: I realize four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn't care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought.

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).

Think ahead and prepare meals beforehand. Buy a small cooler and place some healthy snacks in it when you know you'll be gone for long periods on a weekend day, for example.

4. CALORIES: It doesn't matter how healthy your nutrition program is if you're eating too much.

It's important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You'll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats. Sounds like a lot of work? Yes, it is. However, that's where eDiets does all the work for you. You have your personal formula for success without having to break out the calculator.

5. SLIGHT CALORIC DEFICIT: If you wish to attempt it on your own, simply reduce your calories by 200 after you've found maintenance calories. The goal is to have you eating as much as possible and still losing fat and retaining muscle. I don't want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue).

The first week, you may lose four to six pounds of water. After the first week, you should only lose about 1.5 pounds per week. If you're not losing up to 1.5 pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then, monitor your progress after one week. You'll probably be right on track.

6. CONSISTENCY: You'll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I'm not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves. So, on Sunday for example, you're allowed to have some pizza, a bit of ice cream, etc. But nothing extreme. When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

Once you reach your goal, you'll be able to build in a few treats during the week and even go out to dinner on Saturday night. The goal is consistency, not perfection. I want you to be able to enjoy your life and the wonderful foods out there, but you will need some initial discipline.

7. WEIGHT TRAIN: For every pound of muscle you gain, you'll burn 30-50 additional calories per day. If you gain two pounds of muscle, that's approximately 36,000 calories in a year.

Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For symmetry and balance, make sure to work the entire body (legs, calves, chest, back, shoulders, biceps, triceps and abdominals).

Weight training does not need to be long and arduous. Keep things brisk and always use proper form. Hiring a trainer for five sessions or so may also be a good way to start on the right path.

If you absolutely hate the thought of weight training, then get creative and use a video such as The Firm series, which combines weights and cardio. One eDiets employee recently lost close to 50 pounds using this exact method.

8. CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes and find an activity you enjoy. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you're a beginner, then remember to increase gradually.

Do this consistently, keep adjusting calories SLIGHTLY (you can make this easier with the help of our nutrition support staff and one of the 22 plans from eDiets) and change your routine every three to four weeks.

As in most cases in life, the things we want and desire usually take some degree of sacrifice. It doesn't matter if you have 10 or 100 pounds to lose, the formula works. So, if not now, then when?

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A competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Masters Pro Card, Raphael Calzadilla is a veteran of the health and fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: diet, exercise, fitness, weight-loss