Safe weight loss requires shedding pounds slowly and steadily over time. The fastest weight loss recommended is 1 to 2 lbs. weekly. Create a calorie deficit by burning more calories than your body needs through diet and exercise. For example, 1 lb. of fat contains 3,500 calories, so you need to burn 500 calories daily for a 1-lb. weight loss per week or 1,000 calories daily for a 2-lb. weight loss.
Calorie Control
Calorie needs vary, based on activity level, age and gender. Men ages 19 to 30 need 2,600 to 2,800 daily calories with moderate activity. Women of this age need 2,000 to 2,200 daily calories. As your body ages, it needs fewer calories to function. For example, men ages 31 to 50 need 2,400 to 2,600 daily calories and women of this age need 2,000 calories. Men over the age of 51 need 2,200 daily calories and women need 1,800 calories.
Healthy Food Options
Select low-calorie foods that you can stick with long-term for weight loss. Increase your consumption of fruits and vegetables, which are high in fiber and help you feel more satisfied. Get four servings of vegetables and three servings of fruit daily. You also need four to eight servings of carbohydrates. Select carbohydrates that are made from whole-grain, like whole-wheat bread and oatmeal. Plan meals with lean sources of protein, like freshwater fish, and low-fat dairy, such as cottage cheese. Plan three to seven servings of protein and dairy daily. You also need to consume three to five servings of fat. Select healthy fat sources, like olives, nuts and avocados.
Exercise
Exercise is an effective tool for shedding calories and burning fat. You need 30 minutes of physical activity, most days of the week. If you don't have time for a 30-minute session each day, try three 10-minute sessions. For example, take a 10 minute walk, three times daily. As you get stronger, build up to activities that burn calories quicker, such as running and rollerblading.
Fad Diets
Fad diets promise rapid weight loss, but aren't a safe way to lose weight long-term, because they deprive your body of nutrients. Red flags for a fad diet include combining certain foods to cause fat loss, rigid food menus and no need to exercise. Talk with your doctor before starting a weight-loss program.
References
- American Dietetic Association: Staying Away from Fad Diets
- MedlinePlus: Tips for Losing Weight
- American Heart Association: Obesity Information
- MayoClinic.com: Food Pyramids: Explore these Healthy Diet Options
- MedlinePlus: Exercise and Weight Loss
- American Heart Association: Know How Many Calories you Should Eat
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