Losing weight is something that can be tough to do, but the result is not only a more fit and trim body, but also increased health benefits across the board. The U.S. Department of Health and Human Services suggests that losing as little as 10 percent of your overall body weight offers immense health benefits. These benefits include a lowered risk of developing any number of obesity-related diseases, such as heart disease, osteoporosis and type 2 diabetes.
The Facts
The number of calories you need to consume each day in order to lose weight is directly related to your age, body type, gender and daily physical activity levels. The U.S. Department of Agriculture's Dietary Guidelines for Americans 2005 report states that adult females should consume a minimum of 1600 calories per day while men of the same age group should shoot for 2000 calories. However, these guidelines also point out that some healthy diet programs, such as the DASH Diet, offer 1200-calorie plans that can help you lose weight aggressively without sacrificing your overall health.
How it Works
Weight loss is a simple numbers game. According to the Centers for Disease Control and Prevention, 1 lb. of body weight is equivalent to 3500 calories. Cutting back on your daily caloric intake and exercising on a regular basis can help you achieve your weight loss goal one pound at a time. The CDC recommends losing weight at a maximum rate of 1 to 2 lbs. per week, or the equivalent of 3500 to 7000 calories per week.
BMR
Your basal metabolic rate, or BMR, is the number of calories your body requires each day in order to accomplish all of its basic bodily functions, such as breathing and digestion. After determining your BMR, you can use the Harris Benedict Equation to factor in additional calories to compensate for your daily physical activity level. This resulting figure is the number of calories your body needs each day in order to maintain your current weight. Subtract 500 to 1000 calories from this figure, per the CDC's recommendations, and you can get an accurate picture of how many calories you should be consuming each day in order to lose weight. CalorieCount.com offers a free online calculator for determining this information.
Cut Calories
There are two ways you can go about cutting calories from your life: diet and exercise. In order to achieve 1 lb. of weight loss per week, you need to cut an average of 500 calories per day. This is the equivalent of eliminating your daily 20-oz. soda, which is about 250 calories, and walking briskly for 30 to 60 minutes depending upon your current fitness level. Consistent exercise can help keep your metabolism high, which will help your body burn calories even when you're at rest.
Warning
Being overweight or losing weight too quickly can both be harmful to your health. Resorting to fad diets or diet pills can often help you lose weight too quickly, and this effect usually leads to you gaining all the weight back within a relatively short period of time, according to U.S. Department of Health and Human Services. To ensure a healthy weight loss plan, consult your doctor prior to starting any diet or exercise program.
Member Comments