Many diets promise to get you in shape in record time, but many of them are not nutritionally or medically sound. The tried and true formula of burning more calories than you consume stands, but the quality of what you eat is important. Both the Harvard School of Public Health and the USDA issued dietary guidelines in 2010 that include food pyramids with an exercise foundation because exercise is as important as nutritious food choices in promoting overall well-being and healthy weight loss.
Planning
Like many of life's major events, planning for weight loss improves your chance of success. Begin by scheduling a physical. Jot down your cholesterol and blood pressure figures to track your progress as you improve your health. Choose a reasonable weight goal and a day each week when you will weigh yourself. Journal what you eat, when and how much to help you set realistic food goals and clarify your eating habits.
Know Your Basal Metabolic Rate
Basal Metabolic Rate, or BMR, measure how many calories you need to maintain your weight by taking into account age, height, weight and sex. The Harris Benedict equation has two parts. The first part produces your BMR. Use the following equation for women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years). Use the following equation for men: 666 + (6.23 x weight in pounds) + 12.7 x height in inches) -- (6.8 x age in years). The second part is adding your activity level to your BMR. For both women and men, choose your activity level and add that factor to your BMR total. Sedentary: BMR x 1.2; lightly active: BMR x 1.375; moderately active: BMR x 1.55; very active: BMR x 1.725; and extra active: BMR x 1.9.
Caloric Needs
Start with small changes. Use a rate of 1 to 2 pounds per week for long-term success. For each pound, decrease your caloric intake by 500 calories per day, or the equivalent of a large order of fries. Replace high-calorie meals with healthier, more filling, low-calorie options that are plentiful in fruits and vegetables, and don't forget exercise, which will reduce your caloric intake as well. An hour of lap-swimming can burn 500 calories. Calorie reduction with exercise is an effective weight management combination.
Benefits of Weight Loss
Weight loss can improve blood pressure, cholesterol and other blood fat counts, and reduce stress and strain on joints. It is a proactive strategy to fight diseases such as diabetes and heart disease while improving energy and stamina.
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