There are many misconceptions about weight loss. Some believe that there are pills or foods that boost metabolism; while others believe it is necessary to severely restrict calorie intake or eliminate food groups such as carbohydrates. However, none of the above results in long term weight management. A better bet is to develop a well-balanced, portion controlled eating plan that will last a lifetime and that allows for occasional indulgences or days of overeating.
Calorie Control
No matter what type of food is eaten or what time of day it is consumed, weight loss involves taking in less calories then are burned off. A lifetime plan that balances calories in versus calories out, is the best way to both lose weight and keep the weight off. Following fad diets does not work because as soon as old habits return, so does the weight. A long-term weight loss plan must include foods from all of the food groups so the body gets the nutrients it needs. In addition, a successful plan is one that makes allowances for favorite foods, occasional indulgences, eating out and attending social gatherings. The right plan should allow for a once-a-week treat without sabotaging weight loss efforts.
Weekly Calorie Intake
One pound is equal to 3,500 calories so to lose 1 lb. per week, it is necessary to cut 500 calories each day out of the diet. To lose 2 lbs. per week it is necessary to cut 1,000 calories each day. However, it is important to not cut calorie intake too low or the body will not get the nutrients it needs and metabolism will slow. In addition, according to the Centers for Disease Control and Prevention, the right weight loss plan allows almost any kind of food to be eaten and to overindulge once in a while. If the plan will be abandoned one day, take the allowed number of daily calories and multiply the answer by seven to get a weekly allowance of calories. Then if you abandon the diet for one day during the week, changes can be made on the other six days. Balance out calorie intake by the week, instead of by the day.
Exercise
Indulgence is a necessary part of any weight loss plan and allowing for treats in a controlled manner can help to prevent binge eating or abandoning the plan altogether. Feeling starved or deprived is a common reason most give up on their weight loss goals. If you plan to go off the diet for a day, along with counting calories for the week, add in some extra exercise. Take a brisk walk, go for a bike ride or check out a different type of class, all of which can help to burn off the extra calories consumed. Instead of aiming for 30 minutes of moderate intensity exercise on most days of the week, think in terms of a week. If an exercise session is skipped one day, go longer on the other days to balance out the calorie equation.
Watch Out for Guilt
A once-a-week indulgence is fine as long as it is not being used to deal with feelings such as anxiety, boredom, loneliness or others, as this may lead to negative feelings around eating, which can sabotage weight loss efforts. If the weekly indulgence creates feelings of guilt, then it is not healthy or productive. If the indulgence is associated with positive emotions or an enjoyable event, then it is OK as long as weight is being lost or maintained. However, no matter what plan is followed, a good rule is to get on the scale once per week so that adjustments can be made if necessary.
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