In a healthy program for weight loss, having appropriate amount of essential nutrients is very important after consideration its quality and quantity consumption to avoid getting too much calories.  Basically, nutrients are classified into two main groups:
1) Macro nutrients – carbohydrates, proteins and fats
2) Micro nutrients – vitamins, minerals and trace elements that being required in less amount and cannot be synthesized by human body.

Nutrition research results reveal that changes in the proportions of essential nutrients consumed can effect changes in weight. Thus, weight loss is not only depending on how much your total calories intake but also the proportion of essential nutrients you eat.

Research showed that the average male food consumption is made up by 34% fats, 20% protein and 45% carbohydrates.  In a healthy weight loss program, it is suggested that you consume not more than 20% fats, 25% to 30% protein and 50% to 55% carbohydrates in your daily food intake. In the case you consume more than 20% fats, you need to make sure the total daily calories intake is within total calories planned in your weight loss program.
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Before you jump into any program for weight loss, you must clearly identify some weight loss myths people used to think.  Below are the top 5 weight loss myths you might not know:

Weight Loss Myth # 1: Being Fat Because of Slow Metabolic Rate
Some of the overweight people claim that they have slow metabolic rate.  If you get your calculated BMR after understanding weight loss concept, you will know overweight people have a higher metabolic rate than a normal body weight range people.

Research from Obesity Research Center revealed that total calories consumed by most of the obese people were underestimated by 50%.  The real reason of being obese is they put more calories into their mouth than calories intake they think they are.

Weight Loss Myth # 2: Eat Very Little But Still Overweight
This is most of my friend tells me about their overweight issue.  One of my friends with weight of 62kg tells me she takes only 2 pieces of bread every morning, no lunch and normal dinner. She eat so less and yet being overweight.  Can you guess what have been found out when I check her average daily calories intake?
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There are over thousands articles teaching you how to get started if you want to lose weight.  Anyhow, my advice is put aside first all the ideas and information in your hand.  Let’s back to the basic thing we need to know and do before you start a program for weight loss.

Step # 1: Understand Your Current Body Situation
The first step you want to lose weight is getting to know your current body situation, including your BMI, BMR, ideal body weight and body fat percentage. Understand this weight loss concept terms and get the number will let you know where you are right now.  Don’t make a guess or feel on your body weight if you really want to lose weight. Invest a body fat analyzer if you afford. A simple one costs you less than USD50.

Go to my articles at weight loss concept if you like to calculate your BMI, ideal weight and BMR by yourself. Calculate also the amount of calories you needed for daily activities.  Always remember the body weight equations if you want to lose weight:

Calories Consumed > Calories Expended  = Body Weight Increase
Calories Consumed < Calories Expended  = Body Weight Decrease

Step # 2: Set Goal and Make Declaration
If you are serious enough and really want to lose weight, goal setting is the right tool for you.  Set a realistic goal, please. Normally, losing weight of 2kg to 4kg per month is fair enough in a healthy weight loss program.

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Using body fat analyzer is important in a program for weight loss.  This is because body fat analyzer can give you a more complete picture of your health and physical condition by accurately reading how much of your body is composed of unhealthy fat cells and how much is actual lean muscle mass.

A body fat analyzer is best justify why some people do not satisfied about their body shape although they are in the healthy body weight range. This is because they have excess of unwanted body fat.

How does body fat percentage read from body fat analyzer effects our appearance? Let me explain in example.  A person of 50kg and body fat of 22% has a totally different outlook with another person with same height and weight but different body fat of 32%.  The first one has 11kg of body fat while the other one has 16kg of fat.  Where do you think the differences of 5kg of body fat go?

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