Realistic and lasting reductions in body fat come from negative calorie balance--more calories out than in. Energetically, 1 lb. of body fat is equivalent to 3,500 calories. This means that to lose 10 lbs, you must achieve a negative calorie balance of 35,000 calories over a significant period of time. To lose 1 lb. per week, you should aim for a caloric deficit of 500 calories per week through conscious efforts in diet and exercise. Counting calories is tedious and often unrealistic, but small practices can really add up in your "calorie budget." Adopt some simple lifestyle practices to make weight loss easier.
Accumulate Exercise
The American College of Sport Medicine recommends 60 to 90 minutes of moderate-intensity physical activity most days of the week for successful weight loss. For the average person, should burn approximately 500 calories. This alone can give you your "negative calorie" goal of 500 calories per day--as long as you accompany these efforts with a healthful diet. Although you may not think you have this much time in your day, realize that this time is cumulative. Fit in small chunks of exercise throughout the day to meet this goal. For example, a 15-minute walk in the morning, a 15-minute circuit at lunch and a 30-minute evening jog.
Drink Water with Meals
The human stomach can only hold so much volume. Drinking water with meals will make you feel full sooner and you will eat fewer calories at each meal.
Limit Carbohydrates
While some carbohydrate energy is critical for metabolism, a diet high in carbohydrates--particularly refined carbohydrates and sugars--will limit your body's potential to burn fat and thwart your efforts to lose 10 lbs. Choose your carbohydrates wisely from fruits, vegetables and low-fat dairy, rather than breads, pastas, cereals and grains and limit all sugars.
Eat Protein with Every Meal
Protein has a higher satiety effect than either fat or carbohydrates, according to a study published in the May 2007 issue of "Obesity." Protein sends signals to your brain to tell you that you've eaten enough. Incorporate protein in every meal or snack from lean meats and fish, low-fat dairy, eggs or egg whites or beans.
Read Food Labels
Reading food labels is an essential skill. Read food labels for total calories, fat, protein and sugars in food. This will help you keep a mental tally of your calories consumed. Pay particular attention to grams of sugar in foods. The American Heart Association recommends no more than 25g or about 6 tsp. of added sugar per day.
Watch Beverage Calories
Beverages, such as coffee drinks, fruit juices, sodas, sport drinks, sweet teas and alcoholic drinks, are often loaded with calories. For example, one 12 oz. can of soda or 8 oz. glass of orange juice contains 120 calories. Large, sweet and creamy coffee drinks can contain as many as 500 calories. Replacing these beverages with lighter choices can keep your "calorie budget" in check. Choose water, unsweetened teas or coffee and diet sodas for beverages to help shed those 10 lbs.
Avoid False "Health Foods"
Many foods, such as yogurts, granola, cereal bars, juices and smoothies, are marketed as health foods but can be packed full of calories and sugars. Some yogurts can contain as much as 20g of sugar--almost an entire day's intake. Read food labels to make the best choices.
Use Active Transport
Taking the stairs instead of the elevator, riding your bike for short-distance commutes instead of driving, and parking an extra distance away from shops in parking lots can accelerate losing those 10 lbs. Just as small bouts of intentional exercise can add up, so can small bouts of active transport.
Avoid "Portion Distortion"
Almost always, food portions from prepared foods and restaurants provide more food than you need to eat in one sitting. Read labels to check for "number of servings per container." In restaurants, eat only half a meal and take the rest home for later.
Plan Ahead
Skipping meals can lead to over-eating at the next meal and a busy schedule often results in "on-the-go" meals from vending machines and fast food restaurants. Plan your food for the day and pack healthy snacks in case you get stuck.
References
- NIH: Delicate Balance--Reference Guide
- ACSM: Guidelines for Healthy Adults Under Age 65
- "Obesity"; Effects of Acute and Chronic Protein Intake on Metabolism, Appetite, and Ghrelin During Weight Loss; H.J. Leidy, R.D. Mattes, W.W. Campbell; May 2007
- American Heart Association: Sugars and Carbohydrates
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