In a healthy weight loss program, setting a realistic goal is very important so that you can stick to your weight loss plan.  However, most people who attempt losing weight set unrealistic goals, mainly are effected by the mass media, claiming can lose weight in a fast way.  As the results, they get demotivated and give up when they cannot achieve the desired weight loss results.

Always remember the golden equation of your body weight workouts in a healthy weight loss program:
Calories Consumed > Calories Expended  = Body Weight Increase
Calories Consumed < Calories Expended  = Body Weight Decrease
If you are overweight, that means you consume more than what you expend.  The fact is mathematic never telling a lie.

So, please understand and do your BMR calculation first before set a weight loss goal.  Let us take the same example of the lady I mentioned in the BMR calculation article.  She needs approximately 1600 calories to support her daily activities.  Therefore, if she consumes 1600 calories each day in a given week, she will maintain her weight.  If she has less 400 calories intake on average each day, she will lose 2800 calories, or 0.8 lbs at the end of the week.

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Understand correct diet information is very important in a healthy weight loss program. This is because we are what we eat.  However, a lot of people do not know how to choose a correct food to eat, because they don’t have any idea about the calories the food brings.  Below are 4 myths about diet you should know if you are in a program for weight loss.

Diet Myth # 1:  Alcohol is good for the health, especially heart
Red wine in studies revealed that it increased HDL, the sub fraction of good cholesterol, and thus good to health.  Anyway, ethyl alcohol in alcoholic drinks is known to increase blood pressure and weaken heart muscles.  If you are in any diet program for weight loss, please beware of liquid calories as they do not trigger satiety mechanisms.  This means you will always have extra calories intake if you do take a lot of liquid calories.  Basically, alcohol contains 7 calories per gram.  Get some information of alcohol calories at tips for weight loss so that you know the calories intake when you consume them.

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When you think of joining a weight loss program, you might be attracted to the advertisement stating losing weight in a fast way.  This sounds wonderful, doesn’t it? You can lose your weight without dieting, without exercising, and just as simple as one two three.  In fact, losing 10 lbs in 10 days is possible to achieve if you really understand the weight loss concept and you don’t mind to exchange it with your health.

We know that 3,500 calories equals to 1 lb (or 7,700 calories for 1 kg).  And you and I also know that it takes time to gain weight.  If you expect to lose excessive weight in any weight loss program in just few days or few weeks time, then let me tell you what you should do to get that results.

Just take the marathon runners as example.  An average-size marathon runner burns about 3,500 calories during marathon, which equals to 1 lb.  If you want to lose 10 lbs, that means you were to run a marathon, 42.2km (or 26.2 miles) for consecutive 10 days, then you might lose 10 lbs in this case without other effort made on your weight loss program.  Of course, you need to take huge risk that your feet, lower back, knees and most everything will be injured before you could finish the running.

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If you are in your program for weight loss, remember to eat right before exercise.  You may ask curiously “why”?  Actually, if you do exercise without having some food, your body will burn amino acids for fuel, which refers to muscle. This is because muscle is made up of amino acids.  In any program for weight loss, we know that the most important thing is to maintain and build our lean muscle tissues and we do not wish to lose them in any condition.

So, regardless of what time you want to exercise, remember to eat some thing before exercise especially early in the morning and this can:

• Avoid low blood sugar level, so that you have energy to do your weight loss exercise more effectively either mentally or physically.
• Ensure that glycogen or fuel is always available to perform the exercise.  Then your body will not burn amino acids (which refers muscle here) as fuel to perform the exercise.

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