Although many fad diets and pills claim to speed up weight loss, natural and healthy weight loss is a slow but steady process that can depend on many factors. The primary principle behind losing weight is that the number of calories burned must be greater than the number of calories consumed. This means that in order to maximize weight loss, exercise should be coupled with a healthy low-calorie diet.
Accepted Weight Loss
A healthy diet plan typically cuts around 500 calories from a day's caloric intake. This can be enough to lose about 1 pound of fat per week. Exercise, however, can expedite the weight loss process. On average 3,500 calories equals about 1 pound of fat. This means that in order to lose 1 pound, you must burn 3,500 calories more than the number of calories consumed. With a daily exercise routine and a healthy low-calorie diet, losing 1 to 2 pounds a week can be a realistic goal.
Calories
Calories provide the body with the fuel it needs to meet its natural demand for energy. Once calories are consumed, they are either converted into physical energy or stored in the body as fat. While necessary for meeting the body's natural demand for energy, calories converted to fat remain stored in the body until they are needed for fuel. This is why exercise is an important part of a weight loss program. Consuming fewer calories and increasing the number of calories burned through physical activity, forces the body to utilize stored calories for energy.
Exercise
Thirty minutes of moderate exercise at least five times a week is recommended for maintaining a healthy weight. But as little as 15 minutes of physical activity a day seems to improve health. Exercising does not have to be done in a gym nor all at once. In fact, three 10-minute sets are just as beneficial as doing 30 consecutive minutes. When implementing a workout plan, remember to start slowly and to have fun. This prevents injury and increases the likelihood of sticking with the fitness routine.
Benefits of Exercise
Sticking to a regular exercise program not only burns calories, but it also can relieve stress, alleviate depression, increase energy levels and improve self-esteem. Exercising also changes the body shape as fat is replaced with muscle. These benefits can make sticking to an exercise routine easier since dieters feel healthier and more comfortable with their bodies. However, these changes do not happen overnight. A workout plan must be followed in order to see results. Results are affected by the frequency and intensity of workouts as well as the daily calorie intake.
Creating a Plan and Setting Goals
Since healthy weight loss is a slow and steady process it is important to set realistic goals. In order to lose 1 to 2 pounds a week, a dieter must burn between 500 and 1,000 calories more than the number of calories she consumes. Setting attainable short-term goals like losing 10 percent of current weight, then adjusting those goals once they have been met is an effective way to measure progress. Other considerations when establishing achievable goals include personal limitations in regards too fitness level, health concerns, time constraints and motivation, according to the Mayo Clinic.
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