The Science Behind Long Term Weight Loss

2242

When it comes to the easy and hard things in life, unfortunately gaining weight is often “a piece of cake.” But as millions of Americans will tell you, long term weight loss is way more difficult than it sounds. Fortunately, fad diets and “miracle” weight loss pills have given way to eating better and exercising more. And yet America is still plagued by an unparalleled epidemic of obesity.

Maintaining a Healthy Weight

It’s not that our bodies are incapable of maintaining a healthy weight. The problem is that we’ve been going about it the wrong way. The human body is an amazing biochemical laboratory, capable of doing all kinds of amazing things to the betterment of our health. And so the key to tapping into our body’s ability to shed unhealthy fat and not gain it back is to take a scientific approach to losing weight. With that in mind, here’s a look at the science behind long-term weight loss.

Successful long term weight loss can be expressed scientifically in one simple sentence

               Calories burned must be greater than calories consumed.

Calories are units of energy that provide the energy our bodies require to carry out normal functions. It’s science, but it’s not rocket science. Anyone who has ever been on a diet knows that in order to lose weight we need to expend more energy (burn more calories) than we take in. The challenge lies in figuring out how many calories you can ingest to achieve safe and healthy weight loss. And this is where some basic mathematical calculations enter the picture:

 

Basal Metabolic Rate or (BMR) is the first calculation you should make. Your BMR has to do with the amount of energy (expressed in calories) that your body needs to perform its normal functions. Think of your BMR as the number of calories your body would burn if you sat on the couch all day. No two people have the same BMR. It’s a function of your height, weight, age and gender. As you age your BMR decreases, making it more difficult each year to eat the same number of calories without gaining weight. An article on the health and fitness site dailyburn.com explains how to calculate your BMR.

 

Your Activity Factor is the next calculation that comes into play. Obviously you are not lying on the couch or in bed all day. So you need to factor in your level of daily activity to get a read on how many calories your body is actually burning each day. Factoring in a range of numbers from 1.2, which designates doing pretty much nothing all day, to a level of 1.9, which designates being very active on the job and working out nearly every day, your activity factor is determined by multiplying your BMR number by your activity level number. That number represents the number of calories you need each day to maintain your current weight at your current level of activity.

 

The number of calories to subtract from your diet each day to lose a healthy one pound of fat in one week is the final calculation you need to make. You must burn 3500 calories to shed one pound of fat. To do that in one week you simply divide 3500 by 7 to arrive at the number of calories you must subtract from your diet each day—500.

Here are some healthy weight loss tips to help you do just that—and keep the weight off long term.

Drink plenty of water

Proper hydration keeps cellular metabolism working more optimally, so you’ll burn fat more efficiently. In addition, drinking water throughout the day helps curb your appetite.

 

Don’t skip breakfast

Skipping breakfast can actually fool your body into thinking that it’s in “starvation mode”, which can result in a reduction of your metabolic rate. Eating breakfast—especially a high protein breakfast–can keep your body in ketosis—fat burning mode—throughout the morning. Studies show that people who skip breakfast have a much higher risk of becoming obese and developing adult onset diabetes.

 

Eat fresh unprocessed foods

Processed foods typically lose much of their nutritional value. Make sure that eating less means eating healthier by focusing on a balanced diet of fresh vegetables, fruits, whole grains and lean protein.

 

Consider supplements

Eating fewer calories can lead to nutritional deficiencies, even when you are eating fresh unprocessed foods. Taking high quality nutritional supplements that your body can actually use—such as those produced by companies such as Nu Skin, can help boost your immune system and contribute to your general health and well being. 

 

Graze throughout the day

Your body was never meant to conform to a rigid 3 meals a day regimen. Eating healthy snacks throughout the day, such as carrots or a handful of almonds, is a good way to keep your energy levels up and your appetite down. Plus you’ll burn more calories throughout the day.

These and other tips can go a long way in helping you to finally lose fat for the long term.

NatureWise CLA 1250, High Potency, Natural Weight Loss Exercise Enhancement, Increase Lean Muscle Mass, Non-Stimulating, Non-GMO 100% Safflower Oil, 180 count

$20.99
1 new from $20.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid that is thought to play a role in reducing body fat, increasing lean muscle mass and improving exercise performance.
  • CLA supplementation is becoming popular with nutritionists and fitness experts for its potential as a weight loss and energy enhancing supplement.
  • When combined with exercise, studies suggest that CLA may stimulate the breakdown of stored body fat and block new fat cells from growing.
  • As a non-stimulating, all natural weight loss supplement, NatureWise CLA 1250 from safflower oil is a safe alternative to diet pills that may carry undesired side effects.
  • NatureWise 1250mg CLA safflower oil capsules can be used as a fat burner for men and women. As with any dietary supplement, you should consult your healthcare provider before use, especially if pregnant, nursing, have a medical condition, taking medications, or have known adverse reactions or allergies. For some, CLA may cause stomach upset, diarrhea, nausea, and/or fatigue.

AGELESS KISS – Anti Aging Fat Burner Supplement For Women, Natural Thyroid Support & Metabolism Booster for Fast Weight Loss – Appetite Suppressant, Cortisol Manager & Mood Enhancer, 60 Veggie Pills

$49.99
3 new from $49.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • All-In-One Supplement For Women: Made with scientifically validated ingredients that actually work, this delivers not only as a fat burner for women but also as an anti-aging product, nootropic and mood support supplement
  • Fast Results with Long Term Benefits: We approach weight loss and thyroid health differently, ashwagandha is a cortisol manager and appetite suppressant while paradoxine and cocoabuterol trigger thermogenic fat burning faster
  • Antioxidants Support Anti-Aging and Boost Metabolism: Our resveratrol utilizes sustained release technology and has been shown to support a healthy metabolism, this antioxidant has also shown numerous anti-aging benefits
  • Mood, Focus, Memory and Slimming Thyroid Support: The brain boosting properties of citicoline and ashwagandha are combined with the antioxidants in spectra for total brain and thyroid health
  • Made with the Best Natural Ingredients: These pills work so well because of the quality, branded ingredients with slimming properties, natural energy boosters and anti aging vitamins backed by science for safety and effectiveness

BURN-XT Thermogenic Fat Burner - Weight Loss Supplement, Appetite Suppressant, & Energy Booster - Premium Fat Burning Acetyl L-Carnitine, Green Tea Extract, & More - 60 Natural Veggie Diet Pills

$39.99
$29.99
2 new from $29.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • ▶ BURN BODY FAT & MAINTAIN MUSCLE. Burn-XT is a cutting-edge thermogenic fat burner for men and women. Each capsule contains an effective dose of the most powerful fat-burning ingredients available. Its synergistic formula helps to burn fat, increase energy, preserve lean muscle, suppress appetite, boost the metabolism, and improve mood. Maximize fat loss and see results fast with this powerful weight-loss supplement.
  • ▶ ENERGY BOOSTER & APPETITE SUPPRESSANT. Conquer your day and crush your workouts with jitter-free energy, enhanced focus, and an improved mood. If you're looking for the best appetite suppressant that works, the search ends here. Keep food cravings in check and your diet on track with these innovative fat burning pills.
  • ▶ SCIENTIFICALLY-FORMULATED FAT BURNER. Burn XT was created using only the best weight loss ingredients in effective doses to help you lose weight. By targeting the fat burning process through multiple pathways in the body, these diet pills attack fat-loss from every angle.
  • ▶ cGMP & NSF USA MANUFACTURING. All Jacked Factory supplements are manufactured in a state-of-the-art facility that is NSF and cGMP certified. We guarantee that you are getting the purest, safest and highest quality products on the market.
  • ▶ SEE RESULTS OR YOUR 100% MONEY-BACK. We stand behind Burn-XT and guarantee your satisfaction. If for any reason at all you aren't completely satisfied with your results from this fat-burner we will work to resolve your concern or arrange for a full hassle-free refund on your purchase.

Garcinia Cambogia *** 100% Pure Garcinia Cambogia Extract with HCA, Extra Strength, 180 Capsules, All Natural Appetite Suppressant, carb blocker, Weight Loss Supplement

$15.99
4 new from $15.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

BindingHealth and Beauty
BrandQuality Encapsulations
EAN0762301182730
EAN ListEAN List Element: 0762301182730
Item DimensionsHeight: 200; Length: 350; Weight: 40; Width: 200
LabelQuality Encapsulations
LanguagesName: English; Type: Unknown
ManufacturerQuality Encapsulations
MPNPURE__GC_QE
Package DimensionsHeight: 276; Length: 512; Weight: 25; Width: 283
Package Quantity1
Part NumberPURE__GC_QE
Product GroupHealth and Beauty
Product Type NameHEALTH_PERSONAL_CARE
PublisherQuality Encapsulations
StudioQuality Encapsulations
TitleGarcinia Cambogia *** 100% Pure Garcinia Cambogia Extract with HCA, Extra Strength, 180 Capsules, All Natural Appetite Suppressant, carb blocker, Weight Loss Supplement
UPC762301182730
UPC ListUPC List Element: 762301182730

Extra Strength DHEA 50 mg Supplement - Weight Loss & Helps Balance Hormone Levels & Boost Youthful Energy Levels for Men & Women, Increase Metabolism, Immunity & Lean Body Mass, Non-GMO Formula

$24.99
$14.95
3 new from $14.95
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

BindingHealth and Beauty
BrandHavasu Nutrition
EAN0092617947434
EAN ListEAN List Element: 0092617947434
LabelHavasu Nutrition
ManufacturerHavasu Nutrition
MPN092617947434
Package DimensionsHeight: 190; Length: 420; Weight: 15; Width: 200
Package Quantity60
Part Number092617947434
Product GroupHealth and Beauty
Product Type NameHEALTH_PERSONAL_CARE
PublisherHavasu Nutrition
StudioHavasu Nutrition
TitleExtra Strength DHEA 50 mg Supplement - Weight Loss & Helps Balance Hormone Levels & Boost Youthful Energy Levels for Men & Women, Increase Metabolism, Immunity & Lean Body Mass, Non-GMO Formula
UPC092617947434
UPC ListUPC List Element: 092617947434

Evlution Nutrition Lean Mode Stimulant-Free Weight Loss Supplement with Garcinia Cambogia, CLA and Green Tea Leaf extract, (30 Servings)

$16.99
2 new from $16.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • GREEN COFFEE BEAN EXTRACT (500mg) Supports fat burning and glucose metabolism via Chlorogenic Acids contained in decaffeinated Green Coffee Bean.*
  • CLA (500mg) Supports metabolism and usage of stored fat for energy during exercise.*
  • ACETYL-L-CARNITINE (500mg) Supports performance levels while supporting utilization of fat for fuel during exercise.*
  • GARCINIA CAMBOGIA EXTRACT (500mg) Sourced from the tropical fruit also known as tamarind,
  • * GREEN TEA EXTRACT (250mg) Supports metabolic rate to help burn fat as well as boost antioxidant levels.* Contains premium 60% level of EGCG Polyphenol, which is the most important antioxidant and active ingredient in green tea.*

Hydroxycut Black, Weight Loss and Thermogenic Supplement for Men and Women, 60 Rapid-Release Liquid Capsules

$29.99
1 new from $29.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • • AMERICA'S #1 SELLING WEIGHT LOSS SUPPLEMENT BRAND - With over 100,000,000 bottles sold and over 20 years of results, Hydroxycut is the brand you can trust for effective weight loss and ultimate thermogenesis
  • • INTENSE WEIGHT LOSS FOR WOMEN AND MEN - Not your typical diet pill, Hydroxycut® Black contains the latest, researched-backed ingredients to help you reach your goals.
  • • KEY WEIGHT LOSS INGREDIENT - Backed by two scientific studies is the hot weight loss ingredient C. canephora robusta, a highly effective tool for weight loss
  • • ENHANCED ENERGY, FOCUS AND MORE- This exclusive weight loss formula has fast-acting energy, plus so much more thanks to a scientific dose of caffeine. Caffeine triggers thermogenesis, boosts metabolism, provides an added surge of clean energy and enhances focus.
  • • HELPS METABOLIZE CARBS, FAT AND PROTEIN ¬- Boost metabolism with Alpha lipoic acid (ALA)

Hydroxycut Ultra Weight Loss, America's Number 1 Selling Weight Loss Brand, Weight Loss Supplement, Diet Pill, 72 Count

$24.99
3 new from $24.99
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • Lose Weight Today - Scientifically researched key weight loss ingredient backed by 2 studies*
  • Enhanced Weight Lloss Formula - Added Superfruit Complex containing Coconut Water, Mango, Avacado and Guava
  • Naturally Sourced Energy - Hydroxycut Ultra contains naturally sourced caffeine for a clean energy boost, plus a rapid-release capsule, so you can feel the energy sooner!
  • Hydroxycut Ultra contains 150% of your Daily Value of vitamin D. It also contains B vitamins to help metabolize fats, proteins and carbs
  • Third party tested and verified, Made in the U.S.A.

95% HCA Garcinia Cambogia Supplement Natural Weight Loss Pills - Pure Garcinia Extract Fat Burner for Men & Women Block Carbs Suppress Appetite Boost Metabolism and Energy Support - Nature Bound

$50.00
$11.55
2 new from $11.55
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • Garcinia Cambogia Extract - This premium weight loss supplement helps burn fat and tone the body. Now you can het the figure of your dreams easier and faster. Add our pure Garcinia Cambogia diet pills to your regimen and watch the pounds drop!
  • Best Carb Blocker - Garcinia Cambogia extract is known as one of nature's best carb blockers. Its Hydroxycitric Acid (HCA) inhibits the citrate lyase enzymes, resulting in less fat gain, higher energy, and a stronger metabolism.
  • Control Appetite - Manage your cravings with this Garcinia Cambogia supplement! Studies show that taking Garcinia capsules may work as an appetite suppressant in some users, reducing hunger and increasing satiety.
  • 95% HCA Content - Our supplement is made with 95% Hydroxycitric Acid, which is the highest currently available, making it more potent than other Garcinia tablets, pills, liquids, and chewables on the market.
  • Made in the US - Nature Bound supplements are exclusively produced by GMP certified laboratories in the United States. We back every purchase with a 100% Money Back Guarantee to ensure customer satisfaction. Grab a bottle of Garcinia Cambogia today!

GENIUS DIET PILLS - The Smart Appetite Suppressant for Safe Weight Loss, Natural 5-HTP & Saffron Supplement Proven For Women & Men - Cortisol Manager + Mood, Stress and Thyroid Support, 50 Veggie Caps

$29.95
3 new from $29.95
Free shipping
Buy Now
Getting Balance  The Science Behind Long Term Weight Loss   Amazon.com
as of Mar 12, 2018 12:39 am

Features

  • THE NATURAL WEIGHT LOSS WONDER REALIZED - Science does the talking for us and by featuring a non-proprietary, transparent dose of SATIEREAL Saffron, you can expect to see the same results as the clinical studies
  • CHOOSE FIT OVER FAT - This is for safe weight loss and serves as a powerful complement in diets designed for helping those who want to lose some pounds, or one or two sizes, or simply adopt healthier and wiser food practices
  • MENTAL COMFORT & MOOD ENHANCEMENT - This isn't a "cycle" but rather a long-term daily approach to wellness
  • CAFFEINE FREE - PROVEN EFFICIENCY - Genius Diet Pills works through decreasing appetite & food cravings. Multiple clinical studies have validated it's effectiveness
  • LONG TERM APPROACH TO WEIGHT LOSS - Dosed in order to build its effect steadily, over the time. Effects often appear after some days (between 4 and 7) and last at least several weeks.