Weight loss comes down to the fact that you need to expend more calories than you take in. There are no magic foods or means by which weight will simply disappear. Weight loss is a balancing act between what you eat and the number of calories you burn each day. The calories you take in are burned as energy, or they are stored as fat. To lose weight, you must lower your overall caloric intake or increase caloric expenditure.
Count Calories
Energy found in food is referred to as calories. The calories in carbohydrates, fats and proteins are the main energy sources your body uses. Every movement you make needs calories to sustain it, from brushing your teeth to running. Realize that if you eat more calories than you burn, you will gain weight. One pound of fat is equal to 3,500 calories. You must reduce your calorie intake by 500 calories per day to lose 1 lb. a week. Counting calories will help you know exactly what you are eating and let you see where you might be able to cut back by reducing your caloric intake.
Exercise
Exercise is another means to lose weight. As you exercise you expend energy and use up calories. Different types of exercises expend different amounts of calories. There are numerous calorie calculators available that can help you determine the number of calories burned with exercise. You may also use a heart rate monitor that has the ability to track calorie expenditure. The American College of Sports Medicine recommends that you get 60 to 90 minutes of moderate to intense exercise five days per week in order to lose weight.
Physician Assisted
Seeking the help of a medical doctor to lose weight is becoming more popular. Physician-assisted weight loss does not include medical procedures such as surgeries. According to the Center for Medical Weight Loss, you receive physician-supervised eating plans, regulation of your metabolism, appetite management via appetite suppressants, physical activity recommendations and life coaching. You are required to meet with your doctor throughout the program and are held accountable for your choices.
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