Weight loss requires you to eat fewer calories than you burn. You may adjust your caloric intake to match your calorie expenditure once you reach your desired weight. A healthy weight loss plan generally combines increasing your activity level while reducing the number of calories you consume.
Calorie Reduction
A pound of fat has about 3,500 calories, so eating 3,500 calories less than you burn will result in a loss of about 1 pound. A calorie deficit of 500 calories per day will allow you to lose 1 pound per week. The National Institutes of Health recommends you limit your weight loss to 2 pounds per week, equal to a calorie deficit of 1,000 calories per day.
Minimum Intake
You should get a minimum number of calories each day for good health, regardless of your calorie expenditure. This will help ensure that you don’t begin to burn muscle instead of fat to meet your minimum caloric requirements. The Mayo Clinic recommends that adult males get at least 1,500 calories per day and women get at least 1,200 calories per day.
Calorie Expenditure
A good weight loss plan requires you to burn more calories than you expend while you’re at rest. Men should burn at least 2,000 to 2,500 calories per day in order to lose 1 to 2 pounds per week while still maintaining their minimum caloric intake. The minimum daily expenditure for women is in the range of 1,700 to 2,200 calories per day.
Exercise
Aerobic exercise is an essential part of an effective weight loss program. This type of exercise includes continuous activities such as running, brisk walking and cycling. A typical regimen calls for 30 minutes of aerobic exercise at least 3 times per week.
Behavioral Modification
You can also increase your calorie expenditure with simple changes in your lifestyle. Walk instead of driving, where possible, and take the stairs instead of an elevator. Avoid eating out of stress or boredom. Restrict your intake of alcohol, high-fat foods and high-sugar foods.
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