Effective weight loss requires you to understand some fundamental principles about losing weight. A lot of people try to lose weight without this fundamental knowledge. While there is no need to know the detailed science, it is essential to know some fundamental weight loss principles. Lack of understanding of these basic weight loss principles will result in you being locked in a perpetual battle with weight. You will end up losing weight, only to gain all of it back again.

Here is a list of these fundamental weight loss principles that everyone must know before ever trying to lose weight.

Principle 1 – Lose Weight from a Caloric Deficit

You will not get weight loss as long you consume more calories than you expand. Weight loss is not possible without a caloric deficit. This is the one of the most basic weight loss principles that most people miss out on.

Principle 2 – Burn Fat and Build Muscles

Understand that fat and muscles are totally different types of tissue. This is especially important for people who think that fat can turn into muscle and muscle into fat. It is also important to understand for those men or women who do not think it is necessary to build muscles.

Principle 3 – Lose Fat and Not Weight

Everyone is caught up with trying to lose weight. Apart from some fat loss, your weight loss could also be attributed to water and muscle loss. You should be trying to lose only fat. Sustainable weight loss is only possible when all the loss comes from fat. Ensure that all of your weight loss comes from pure fat loss.

Principle 4 – Fat Must be Burnt

Understand that fat must be burnt. You cannot remove it via your urine or your feces. It also cannot disappear into thin air. The only way to burn fat is by consuming fewer calories that you burn. When you soundly understand this principle, you will stop looking for easy ways out such as liposuction and tummy tucks.

Principle 5 – Slow is Fast and Fast is Slow

Attempt to lose 1 to 2 lbs of weight per week. Trying to lose anymore than this will result in you losing muscle and water. This compromises Principle 3. Instead of going for quick weight loss, target for consistent weight loss.  Slow and steady weight loss will force you to adopt positive habits. It’s these habits that allow you to lose weight and sustain it over the long-term.

Principle 6 – Metabolism Must be Boosted

Your metabolism is the rate at which your body burns calories to sustain itself. Your metabolism is roughly proportional to the amount of muscles that you carry. A higher metabolism is beneficial as it allows you to burn a higher amount of calories through out the day.  Focus on boosting your metabolism. Metabolism can be boosted by exercise. Starvation diets and skipping meals must be avoided at all costs.

Principle 7 – Body’s Starvation Response Must Never be Activated

Your starvation response is activated when your body thinks that it is starving. This happens when you skip breakfast, miss meals or go on low-calorie diets. A caloric reduction of more that 10% of your normal caloric intake will set your body into panic mode. This is enough to set off the starvation response.

Principle 8 – First On and Last Off

The first place to store fat in your body is usually the last place to lose it. Conversely, the last place to store fat is the first place to lose it. The way your body loses fat depends on your genetics. This is the reason the stomach is usually the last place to lose fat. Do not be too concerned if your stomach is not getting smaller. You may need to lose fat in other places before your body decides to tap into fat reserves in your belly. Persist with your exercise and diet until your body taps into the fat stores of your belly

Principle 9 – Strength Training is Essential

Exercise is essential for sustainable and effective weight loss. Strength training should be the most important exercise that you do. This helps Principle 2 (build muscles) and Principle 6 (boost metabolism). Strength training is essential for women and men. Women who have reservations about the benefits of strength training should debunk that myth. Women should not try to lose weight until they thoroughly appreciate the benefits of strength training. Neglecting to do so could result in a woman spending a lifetime losing weight and gaining it back again.

Principle 10 – Move from Steady State Cardio to High Intensity Interval Training

Start with steady state cardio and keep increasing fitness to the point that you could do high intensity interval training. High intensity interval training normalizes hormones and accelerates fat loss.

Understanding these principles thoroughly will allow you to lose weight correctly. Failing to understand these weight loss principles will result in you fighting a perpetual battle with weight.