Weight loss is a funny topic. The idea of simply eating less is simple, yet we desire immediate gratification and tend to make things too complicated, a situation that is not conducive to efficient fat loss. You can get all sorts of information on how to get information from the Internet, magazines and social media. No doubt there is always someone who tries to give you a quick and easy way to lose those extra pounds. Do not be surprised if you are in a fake plan that calculates the speed of your ancestral metabolism while eating for your blood type or similar scheme.
There is a reason why people repeatedly come back to quick loss programs, diet pills and treadmills for days on end. These methods will work for a while until they do not. New and experienced dieticians need to stick to the basics to achieve their weight loss goals.
Dr. Bill Campbell, CSCS, FISSN, is a professor of motor science at the University of South Florida. Here he explains his three important strategies for long-term weight loss success.
Take it Slow
The goal is to lose about 0.7-1 percent of your body weight per week. Campbell uses himself as an example: with 200 pounds he wants to lose 1.7 to 2 pounds a week. Faster than that could come at a cost.
"Well, that may seem slow, but the slower the weight loss is the better," says Campbell. "If you break this strategy, your body could lose its muscle mass, along with fat, and we want to avoid that."
Campbell points to "The Biggest Loser" as an example of what not to do: extreme dieting and extreme exercise. Follow-up to competitors who have lost a lot of weight in this reality show has shown that they have regained almost everything. They also had problems with suppressed metabolism – even years later.
You still are not convinced that the way is slow? A study from Norway picked up two groups of top athletes, one who wanted to lose weight fast and one who was willing to lose weight more slowly. 
Campbell says, "Both groups lost about the same amount of weight, but interestingly, the group with slow weight loss actually gained two pounds of muscle, while the group with fast weight loss did not build muscle."
2. Do not cut calories from protein
There's no secret to diet – you need to cut calories to lose weight. Campbell wants to make sure that you reduce your calories from carbohydrates and fats, not from proteins.
"I want you to get around one gram of protein per pound of bodyweight during a diet," he says. "If you're able to increase your protein during a diet, your body can get as much muscle mass as possible."
In some cases, you can even increase your muscle growth by keeping your protein high. This also prevents the metabolism is suppressed due to the lower calorie intake.
However, you do not want to forget the mental challenge that a hard diet entails – your brain and body will feel the consequences of eating less. Protein can also help in this area by feeling full.
"If you're always hungry, you're not happy, and you're more likely to end the diet and not succeed," says Campbell. "But if you increase your protein you will feel fuller and you will probably stay on this diet longer, resulting in long term weight loss success."
. 3 Lifting Weights
You may not need to talk about lifting weights, but if you're on a diet and energy, getting into the gym gets harder and harder. Campbell emphasizes how important it is to continue to lift weights when dieting. Your muscle definition depends on it.
"When you lower your calories, your body wants to break down fat and even muscle," he says. "When you're constantly raising weights while on a diet, you are providing your body with a buffer against all those other signals and messages that the muscles want to break down."
Campbell recommends three full-body workouts per week as sufficient to combat the collapse of hard-earned muscles. Four or even five days in the gym would be even better – if you can.
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1. I. Garthe, T. Raastad, P.E. Refsnes, A. Koivisto and J. Sundgot-Borgen (2011). Influence of two different weight loss rates on the body composition as well as on the strength and performance in relation to competitive athletes in top athletes. International Journal of Sports Nutrition and Motor Metabolism, 21 (2), 97-104.