You lose more weight when you burn more calories than you consume. Weight loss can result from reduced food consumption, increased activity, and even changes in metabolism caused by health conditions. If you are overweight, you should understand the main principles of weight loss before you begin a weight-management plan. Consult with your doctor before you begin.
Significance
According to MedlinePlus, approximately 66 percent of adults in the United States are overweight or obese. Weight loss and weight control are common medical concerns. Weight loss and healthy weight management can lower cholesterol levels and control blood sugar and blood pressure levels. This, in turn, can help prevent health issues, such as heart disease and diabetes.
Food Intake and Metabolism
Individuals typically lose weight by burning fat. One pound of fat is equal to about 3,500 calories. To lose 1 lb. per week, you must reduce your caloric intake by 500 calories per day. Estimate your typical daily caloric intake and adjust your food selections to ensure that you are not consuming more calories than necessary per day. Choosing fresh vegetables, lean protein and complex carbohydrates in place of high fat and high sugar foods often helps reduce caloric intake. You can also calculate your calories by reading nutrition labels and monitoring serving sizes.
Exercise
Exercise plays a key role in weight loss. You can burn more calories per day by engaging in physical activity. A consistent combination of calorie control and light physical activity is typically enough to result in weekly weight loss. Dieters who engage in more intense exercise will burn calories faster than those who are sedentary or only complete light activities.
Expert Insights
You should typically not lose much more than 1 lb. a week. You should design meal and exercise plan to ensure that your caloric intake is equal to your caloric output. Excessive exercise or extremely low calorie diets can leave you malnourished, and this will lead to a loss of energy and muscle mass.
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