With the astounding number of weight-loss plans, calorie-cutting diets and exercise programs available, you might be wondering which one will work best for you. As you consider your options, remember that human physiology doesn't change, no matter what claims the weight-loss marketers make. Successful weight loss demands both exercise and dietary interventions. Each pound of body weight will cost you 3,500 calories in increased activity and reduced food consumption. So set your goals accordingly and plan ahead.
Step 1
Subtract your goal weight from your current weight to obtain the number of pounds you need to lose. For example, if you currently weigh 180 lbs. and you want to weigh 140 lbs., you would subtract 140 from 180 with the sum of 40 lbs.
Step 2
Multiply the number of pounds you want to lose by 3,500 to obtain the total number of calories you need to lose. For example, if you want to lose 40 lbs., multiply 40 by 3,500 to arrive at 140,000 calories.
Step 3
Divide the total number of calories you need to lose by the number of days between now and your deadline. For example, if you have decided you want to lose 40 lbs., or 140,000 calories, in six months, or 180 days, divide 140,000 by 180 with the result of 778 calories per day. That means you will have to expend about 780 calories daily, by exercising and reducing your food intake, to lose 40 lbs. in six months.
Tips and Warnings
- Everyone can find time to exercise. Try to eliminate some television time or shuffle other activities and obligations. Three 10-minute exercise sessions are as effective as one 30-minute workout. Combine resistance training, such as light weight lifting, with aerobic activities for the best caloric burn. You should incorporate two days of resistance training into your exercise program each week. As long as you are sticking to your weight-loss plan, you don't have to weigh yourself every day. However, whenever you do weigh in, try to do so at the same time of day and use the same scale.
- Don't attempt to cut your daily caloric intake below 1,200 to 1,500 calories without medical supervision. In order to obtain enough nutrients to stay healthy, this is the minimum amount most people require. If you have underlying health conditions, such as heart or lung disease, do not embark on an exercise program without first consulting your doctor.
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