Dieting is one of the most common and effective ways to improve your health. Obesity and weight problems are linked to heart disease, cancer and diabetes. The U.S. Department of Agriculture recommends setting a goal in order to achieve your weight-loss goal. A goal of losing 3 lbs. per week is ambitious, but possible.
Calories
There are 3,500 calories in 1 lb. of fat. Simple arithmetic shows that to lose 1 lb. of fat per week you need to reduce your caloric intake by 500 calories a day. For weight loss of 3 lbs. per week, you would need triple that reduction, or 1500 calories per day.
Basal Metabolic Function
Every day your body requires calories to complete its most basic functions, including thermo-regulation, circulation and respiration. Your basal metabolic rate is the number of calories your body requires to complete these basic functions. BMR is a function of your age, weight and height. To lose 3 lbs. per week, you would need to subtract 1,500 per day from your BMR.
Considerations
Reducing your daily caloric intake by 1,500 calories per day is dangerous. It does not provide your body enough calories to complete its basic function. However, with careful diet planning and a sufficient exercise program you can adjust your dietary needs to meet your weight-loss goals.
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