The secret to the success of the Yoga Burn Program lies in what’s referred to as Dynamic Sequencing. Dynamic Sequencing is the way in which the yoga burn program teaches you how to properly perform each movement and then continues to adapt and increase the challenge at the precise moment your body starts to get used to the routine. Continue reading Love Yoga→
You may or may not have been following me on my weight loss and healthier lifestyle journey, so I’d like to provide a quick update. Like most women, after I became a wife a mother I weight gain became an issue. After being diagnosed with high blood pressure, it became important that I take my health and weight loss seriously!
However, like most people who have been trying to get healthy and lose weight I had heard some myths about weight loss that I had taken to be fact until I came across John Barban’s Venus Factor System. The system has provided me with a practical and easy guide to healthy weight loss and more important a healthier lifestyle and access to some great articles (this is one)! 😀
There is no scientific proof that 2lbs per week of weight loss is a safe or realistic goal that all adults humans can or should expect to achieve. This is a claim based on FTC advertising standards. You only hear this number because marketers aren’t allowed to say any more by law. If they could the number would likely be 10lbs per week. That doesn’t make it any more or less correct, because neither number is based on scientific evidence.
A 6’5 260lbs man can easily expect to lose up to even 4lbs per week, however a 5’1 woman is hardly in the same position. Instead of setting a weight loss goal based on poundage (ie: 1lbs, 2lbs, 3lbs per week) you should be looking at it as a percentage of your bodyweight.
A 6’0 tall man who weights 220lbs with a RMR of approximately 2000 cals/day could easily create a 1000 calorie deficit each day by cutting his calories to 1500/day and burning an additional 500 calories in a good hard workout (mix of weights and cardio).
1500 is still plenty of calories to feel relatively satisfied while still creating a fair sized deficit to facilitate a significant weekly weight loss.
Also 2lbs of weight loss represents less than 1% of his total bodyweight.
Now change the person to a 5’1 woman with an RMR of 1250 calories. She would have to eat around 750 calories per day as well as burning off an additional 500 in the gym. This is starting to sound more like torture than a reasonable diet plan.
The fallacy is that 2lbs is a good target for all body sizes…it is not. Smaller people have smaller metabolisms and shouldn’t expect to lose as much total weight as a bigger person. It would be more realistic for her to shoot for 1lbs of weight loss which would only require a 500 calorie daily deficit…this could be achieved with a much more reasonably daily calorie intake around 1000 calories with a 250 calorie burn from a workout. Doesn’t that sound much more realistic?!
1200 Calories Minimum A Day Myth
I don’t know where this number comes from and I will be spending some time in the near future looking it up. However based on the RDI and RDA for nutrients the actual lower limit for calories (when you add up the individual recommendations for protein, carbs and fats) comes out to around 800 calories per day for women and 900 for men. So even according to the RDA you can easily eat well below 1200 and get your daily requirements of protein carbs and fats.
These two false assumptions are leading many people down a path of frustration and weight loss failure.
Setting realistic weight loss goals is the first step to success.
Letting go of your fear of eating less food is the second step.
Once you realize it’s ok to eat a bit less food then you will start to see things really change.