Weight Loss FAQ
by Fit Solution Nutrition[Disclaimer: Individual Results May Vary. Results in testimonials are atypical and results will vary on individual circumstances. We recommend a healthy diet and exercise plan supplemented with products]
How Do I Lose Weight?
When it comes to losing weight, there is no “magic formula”. It’s actually quite simple. You must eat fewer calories than you burn. How many calories your burn depends on factors such as age, weight, gender, and how physically active your days are. Many people find it helpful to add a supplement that increases the rate at which your body may burn calories. Those are the products we sell here at FitSolutionNutrition.com.
How Many Calories Should I Eat to Lose Weight?
The first thing I like to do for my clients is to figure out their caloric baseline, ie how many calories they need to eat to maintain their current weight. This is done by calculating your Total Daily Energy Expenditure (TDEE). There are many TDEE calculators online. Once you know how many calories you need to eat to maintain your weight, you simply reduce them below maintenance. So if your TDEE is 3000 calories, I would have my client drop them to 2500 calories. Being at a 500 kCal deficit per day puts you at a weekly deficit of 3500 kCal which is the equivalent to one pound of fat.
If you can’t figure out your TDEE here is a general rule of thumb: Men, start with 2,500 per day. Women, start with 1,800 per day.
I Lost A Lot of Weight the First Week of My Diet, Is That Normal?
I call this the “Biggest Loser Phenomenon”. If you’ve seen that reality show, the contestants usually lose A LOT of weight the first week. After that first week, they continue to lose weight but at a decreasing weight. That is totally normal. When you first start to cut calories you are also reducing your overall carb intake and sodium intake. When this happens, your body flushes out quite a bit of excess water, resulting in a “weight loss surge.” Never assume the weight you lose during the first week of a diet will continue. That is unlikely to happen. Weight lost during weeks 2 and 3 of a diet are a better indicator of what to expect at your current calorie intake level. Remember, the more weight you have to lose, the higher those numbers will be. If you are a 5′ 5″ female that weighs 125 pounds, don’t get frustrated at only losing 1 pound per week. That is a safe and healthy rate of weight loss. If you are a 5′ 5″ female that weighs 200 pounds, then you can expect your rate of weight loss to be higher – but eventually it will start to normalize.
What is Money Back Promise?
If you are not satisfied with your purchase, we will issue a full refund if the product is returned to us within 90 days. Please contact us if you need any assistance! We issue refunds within 24 hours of receiving your returns. But we are so confident in the products we sell, that we don’t think you’ll be returning your order!