By creating a deficit of 1,000 calories each day, by either eating less, eating foods with fewer calories or increasing your physical activity, you can lose about 8 lbs. a month. The American Academy of Family Physicians says that 1 lb. of fat is equivalent to about 3,500 calories. So to lose 1 lb. in seven days, you should burn off or reduce your daily calorie intake by 500 calories. The best way to lose weight, according to the academy, is to consume fewer calories and exercise.
Step 1
Determine how many calories you need each day to maintain your current weight, using an online basal metabolic rate calculator, Type in your gender, height, weight and age.
Step 2
Calculate the number of calories you should take in daily, using an online calorie calculator. Choose your gender and activity level, type in your weight and age.
Step 3
Count all of the calories you consume each day. This includes condiments like ketchup and barbecue sauce, sides like pickles and coleslaw, and beverages including coffee with cream and tea with honey. Get calorie information at the USDA's National Nutrient Database. There, you can get information on fresh and prepackaged foods. You will also be able to get a calorie count for foods prepared in different ways, like peel-and-eat shrimp versus fried shrimp.
Step 4
Eliminate nonessential calories from your diet. In a CBS News article, dietitian Keri Glassman reported that 3 tbsp. of ketchup is 48 calories, 2 tbsp. of barbecue sauce is 50 calories and just 1 tbsp. of mayonnaise is 90 calories. Doing away with these high-calorie condiments for one week can result in a nearly 200-calorie deficit. To add flavor to your meals, use zero-calorie herb and spice substitutes like rosemary, tarragon, lemon juice and garlic.
Step 5
Drink water. In a 2007 study published in the American Journal of Public Health, researcher Lenny R. Vartanian found a direct association between obesity and sugary beverages.
Step 6
Burn more calories through exercise. You don't have to reach your 500 to 1,000-calorie deficit through dieting alone. Track the calories you slash by walking, cleaning the house and playing with the kids. If you walk your dog for 1/2 hour, you can burn about 60 calories. Increase your pace and burn an additional 60 calories.
Tips and Warnings
- A basal metabolic rate calculator will tell you how many calories you need to maintain your current weight. Note that this number could exceed--for some, even drastically exceed--the number of calories you should consume. If water or club soda is too bland for your tastes, add flavor with lemon or lime juice.
- If you are overweight or obese, you may be able to drop more than 2 lbs. a week. Discuss a weight-loss plan with your doctor. Losing a lot of weight quickly could be unhealthy or dangerous.
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