Significant weight loss can be achieved without medication simply by changing your habits, especially when it comes to eating and physical activity. By reducing your daily overall caloric intake and increasing your daily exercise, you can see moderate losses in a relatively short amount of time. To maintain your improved weight, you must maintain these lifestyle changes.
Plan
It is very important to plan out your diet and exercise routine. Set a goal for yourself that includes how much weight you want to lose and how fast. Calculate the estimated amount of time and burned calories it will take and plan your meals and exercise routine around it. It is important to remember that you must maintain these new habits or you will regain some or all of the weight you lost.
Caloric Intake and Weight Loss
Your caloric intake will determine the amount of weight you lose and how fast. There are roughly 3,500 calories per pound of fat. Therefore, to lose one pound in a week, you would have to cut back about 500 calories per day. The more weight you want to lose, the more calories you need to burn daily.
Foods and Energy
The easiest way to cut back on calories while still feeling full is to eat foods high in energy density. These are foods that are often high in water content such as fruits and vegetables. Whole grain foods are high in fiber and take longer to digest which allows you to feel full longer. Avoid foods high in fat content.
Exercise
You must exercise several times a week to achieve noticeable weight loss quickly. If you choose to lose several pounds in one week you must burn 500 to 1,000 calories per day. Depending on your weight, certain exercises burn more than others. A one hour recreational basketball game for example, would burn about 584, 728 and 872 calories in a 160, 200 and 240 pound person respectively. One hour of running would burn about 986, 1,229 and 1,472 calories in a 160, 200 and 240 pound man respectively. Aim to exercise at least five days a week 30 minutes a day.
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