People in the U.S. spend more than $30 billion each year trying to lose weight, according to CNN. Yet the concept behind weight loss is a simple one: restrict caloric consumption and increase caloric expenditure. Although changing the balance between calories consumed and calories expended is not always an easy enterprise, it is possible to maintain proper nutrition even while dieting. Before starting any weight-loss program, seek guidance from a physician to ensure there are no medical issues.
What are Calories?
Calories aren't bad for you. In technical terms, a calorie is simply an energy measurement. One calorie is the amount of energy that is required to raise 1g of water 1 degree Celsius. Every item of food has a caloric measurement. The body needs to burn calories for energy. Consume too many calories and your body will store the excess, as fat, to burn later when it is needed.
Decreasing Consumption
Calorie restriction to lose weight involves burning more calories than you consume. A pound of fat has about 3500 calories. If you're trying to lose 5 lbs. through calorie restriction, you would have to restrict dietary consumption by 17,500 calories. This creates a caloric deficit, which leads to weight loss over time. In a 2007 interview on "The Charlie Rose Show," Dr. Richard Weindruch discussed the possibility that caloric restriction may have the added benefit of increasing life expectancy. Dr. Weindruch is a researcher at the University of Wisconsin Institute on Aging.
Increasing Expenditure
In addition to caloric restriction, you can help your weight-loss efforts by burning more calories through exercise. The Centers for Disease Control and Prevention recommends you do 150 minutes week of aerobic activity each week if you're trying to lose weight. The activity should be moderately intense, such as a fast walk. The CDC also recommends at least two days each week of muscle training that engages all the muscle groups, including chest, arms, legs and abdomen.
Healthy Weight Loss
While it is tempting to drastically restrict caloric consumption to lose weight more quickly, this is not healthy. According to the CDC, those who are most successful at weight loss do so gradually, no more than 1 to 2 lbs. each week. To lose weight at that rate, restrict caloric consumption by 500 to 1,000 calories per day. When you lose weight slowly, you are also more likely to keep it off, avoiding yo-yo dieting.
Nutrition
It is important to maintain proper nutrition while restricting caloric intake. The U.S. Department of Agriculture issues dietary guidelines for Americans. The USDA's MyPyramid emphasizes a diet that includes lean meats, poultry, whole grains, vegetables and fruits. USDA guidelines also advise a diet low in saturated fat, sodium, sugar and cholesterol. MyPyramid promotes foods that provide both micronutrients, or vitamins and minerals, and macronutrients, such as carbohydrates and protein. Macronutrients are energy sources for the body. Micronutrients are not energy sources, but do offer elements essential for proper body function and good health.
Member Comments