In the marketplace, there are plenty of diet plans and programs available, but they are often complicated and not easy to carry out. Weight loss is only as complicated as you make it. The most important facet to take into consideration is daily calories: according to mayoclinic.com, weight loss really just comes down to the calories you take in versus the calories you expend.
Calorie Reduction
Creating a caloric deficit causes your body to burn stored fat and in turn you lose weight. A healthy weight loss goal is 1 to 2 lbs. per week. To achieve this, you need to reduce your daily intake by 500 to 1,000 calories, notes the Centers for Disease Control . First determine your current intake by tracking your calories for a day; then make your reduction. For example, if your current intake is 2,900 calories, make your new intake 2,400 or 1,900. If you have the discipline and want to lose weight in a hurry, stick with the higher reduction. The goal is to lose weight slowly and steadily. If cutting back by 1,000 calories is too challenging, aim for the lower reduction.
Minimum Amount
When you are reducing calories, there is a point beyond which you should not go. If you cut back too severely, you will feel deprived and possibly fall off the wagon. According to MedlinePlus, women should not go below 1,200 total daily calories and men should not go below 1,500. You can help your cause by choosing predominantly low energy-density foods. These take up a lot of volume, but are low in calories. Fruits and vegetables are examples of low energy-density foods.
Beverages
Calories that come from beverages still need to be taken into consideration when you are losing weight. Drinking two or three cans of soda a day, for example, can quickly add up. You can spare yourself empty calories by choosing water as your main beverage. Not only is it calorie-free, but it also helps fill you up when you drink it with your meals. The Institute of Medicine recommends that women consume about 11 cups per day and men consume about 15 cups per day. You can also include other non-calorie beverages in your diet, such as tea, coffee or diet soda.
Effect of Cardio
Cardiovascular exercise burns calories while improving the health of your heart and lungs. By burning calories with exercise, you can keep your caloric intake a little higher. For example, you can achieve a 1,000-calorie daily deficit by burning 750 calories with exercise and reducing your intake by only 250 calories. This would still lead to about 2 lbs. of weight loss a week. All forms of cardio are effective. Running, stationary cycling, jumping rope, kickboxing, stair climbing and elliptical training are examples. The length of time it takes you to burn 750 calories is dependent on your intensity and body size. Check with an online activity calculator to determine how much time you need to exercise for your size.
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