There are several elements to a successful program of personal diet and weight loss. These include managing your caloric intake, managing your protein intake, cardiovascular exercise and resistance training. By combining these elements in an appropriate manner, you'll lose weight quickly and efficiently.
Caloric Deficit
Caloric deficit refers to a state in you consume fewer calories than your body burns each day. In order to create a caloric deficit, start by calculating your basal metabolic rate using the following formula:
Females: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Males: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Since basal metabolic rate only accounts for the calories that your body burns while at rest, you'll have to adjust this number for your personal level of daily activity. If you're lightly active, multiply by 1.375. If you're moderately active, multiply by 1.55. If you're highly active, multiply by 1.725. Build your diet so that you're consuming approximately 500 fewer calories than this number each day. According to MayoClinic.com, this will cause you to lose approximately one pound of fat per week through diet alone.
Protein Intake
Beyond managing your calories, it is also important to pay attention to your macronutrient intake. Protein contains amino acids, which allow your body to build and repair muscle tissue. For the purposes of losing weight, high protein intake has been shown to assist in the maintenance of weight loss. As such, aim to meet the International Society of Sports Nutrition standards for protein intake: approximately 1.6 g of protein per kilogram of body weight per day.
Cardiovascular Exercise
Cardiovascular exercise serves two purposes in the weight loss process. First, it burns calories directly, causing immediate weight loss. Second, it increases your metabolism, allowing you to lose more weight even while at rest. Aim to meet the American College of Sports Medicine guidelines for cardiovascular exercise: at least three weekly sessions of 20 minutes of highly intense exercise.
Resistance Training
Resistance training has a limited direct effect on weight loss, but it allows you to maintain more lean muscle as opposed to fat while losing weight. This will help you attain a fit, toned-looking physique. Aim to train with weights at least three times per week, working each muscle group at every session.
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- "Journal of the International Society of Sports Nutrition"; International Society of Sports Nutrition Position Stand: Protein and Exercise; B. Campbell at al.; 2007.
- American College of Sports Medicine: Guidelines for Healthy Adults under 65
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