Always remember this simple truth, if you want to lose weight you will need to expend more calories than you consume. The main points of most weight loss diets are based on this rule. If you reduce your daily caloric intake by 600 during the course of a month you can lose between 2-6 kilos (5-12 pounds).
If you reduce daily calories by 800 during the first month you can lose between 10-20 kilo (20-40 pounds). The greater your original weight the more weight you will lose. However, the more calories you reduce the harder dieting will be for you.
Considerable caloric intake reduction is dangerous for people who have a BBI/BMI (body build/mass index) of less than 30 kg/m2. If your weight loss goal is not to look like Nicole Richie on her worst day you will not need to go to extremes for dieting purposes. In order to survive and maintain the discipline necessary for this kind of dieting you’ve got to have huge motivation. You have to have motivation so powerful that you will definitely see yourself on the beach in with a rock hard body in real life, not just in your dreams. You must see yourself at the beach with that body with every waking moment that you diet.
While reducing calories you have to make certain that you continually eat at least 0.8-1.5 gramm/kilo of your ideal body weight’s worth of protein per day. Alongside this protein intake, you have to eat vitamins, minerals, and fatty acids as well.
The disadvantage of this kind of dieting is trivial. You constantly want to eat. There are side effects, however. These effects are weakness, irritability, fast fatigability, dizziness, unstable bowel movements, different vegetative disorders, menstrual irregularities, skin dryness, and possibly hair loss. Of course, our ‘favorite’ side effect occurs after the diet. You suffered through the needed time and your body also thinks that it suffered through needed time. After this time both you and your body feel that you can relax now. This is when you find out that you have gained back all that was lost. It happens because during dieting your metabolism slows down significantly and when you start eating normally it is still very slow. This means you don’t spend enough calories and they are stored as fat. Be proactive and try to raise your metabolism before, during, and after dieting to help maintain weight loss and a healthy life style!