Losing weight is a challenge that many people struggle with in America. Approximately 66 percent of U.S. adults struggle with weight issues, according to Medline Plus. The most effective method for weight loss long-term is a healthy approach. Medline Plus recommends dropping pounds no more than1 to 2 lbs. weekly. Through lifestyle modifications, you can accomplish this goal quickly.
Benefits
Losing weight has many health benefits. Risk for heart disease, arthritis and cancer is reduced, according to Medline Plus. If you struggle with high blood pressure or high blood sugar, dropping pounds can also help. You will also have more energy and feel better about your health.
Calorie Requirements
Losing weight quickly requires consuming fewer daily calories. A pound of fat is equal to 3,500 calories and two pounds of fat are equal to 7,000 calories, according to MedlinePlus. Losing a pound of fat weekly requires cutting out 500 calories daily and a two pound weight loss requires cutting out 1,000 calories daily. However, don't cut calorie consumption too low. The lowest calorie intake recommended for women is 1,200 calories daily, according to MedlinePlus. For men, calories shouldn't drop below 1,500 calories. Dropping below these calorie requirements may cause nutrition deficiencies.
Foods to Eat
Reduce calorie consumption by choosing foods that make you feel fuller longer. Foods have a specific amount of calories per volume. Some foods, such as candy and fried foods have a higher amount of calories per volume density, according to MayoClinic.com. Foods that are high in water, such as fruit and vegetables, have a lower amount of calories and higher amount of volume. This makes you feel full longer. Eat a diet rich in vegetables, fruits and whole grain carbohydrates. Low-fat dairy, such as yogurt and milk, are also good choices. Choose lean protein sources, such as beans, lentils, skinless poultry meat and fresh-water fish.
Misconceptions
Some people focus solely on dietary changes, forgetting about the importance of exercise. Healthy adults need a minimum of 2 hours and 30 minutes of exercise weekly, according to MayoClinic.com. Choosing activities that burn the most calories assist in creating a larger calorie deficit. For example, playing racquetball burns 511 calories in an hour session. If you want to burn 1,000 calories a day for a two pound weight loss, you can play racquetball for an hour and eat 489 fewer calories. Other high calorie burning activities include jumping rope, which burns 730 calories an hour and rollerblading, which burns 913 calories an hour.
Warnings
Talk with your doctor before beginning a new diet plan. She can evaluate your health and recommend the best diet for your situation. Your doctor can also make recommendations for activity level, based on your health.
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