There are dozens if not hundreds of different outlets giving out varying pieces of advice on the most effective way to lose weight -- usually at a cost. But the answer may surprise you. Weight loss, while difficult to implement and sustain, is actually just a matter of simple math.
Effective Weight Loss
According to Medline Plus, a division of the National Institutes of Health, the most effective way to lose weight and keep it off long-term is by burning more calories than you eat on a regular basis. In that way, weight loss really is simple math: calories in minus calories out. If you eat more calories than you burn, over the long term, you'll gain weight. That's why the U.S. Food and Drug Administration requires all food companies to list the number of calories per serving on the packaging of the food you buy. By counting your calories and creating a daily calorie deficit through diet and exercise, you can lose weight and keep it off over the long term.
Avoid Fad Diets
One of the problems many people face when trying to lose weight is yo-yo dieting, or losing large amounts of weight only to gain it all back. Many times, fad diets are to blame. A fad diet is one that encourages consuming abnormally low calories or focuses on only one or two main ingredients, like cabbage soup or grapefruit. Most times, these diets are only effective in the short term because they promote water loss. Once the diet is over, that water weight is gained back through a regular diet. For effective weight loss, avoid fad diets and stick to a balanced diet that incorporates all nutrient groups.
Create a Calorie Deficit
You don't have to be a mathematician to figure out a calorie deficit that will work for you. Start by using an online calorie calculator to determine the number of calories your body needs to maintain your current weight. For example, you may need 2,200 calories to stay at the weight you're at. Since it takes 3,500 calories to lose 1 lb., you can then calculate how many calories you can eat per day to lose weight. By reducing your calorie intake to 1,700 calories per day, you've created a calorie deficit of 500 calories per day, which will lead to a long-term rate of weight loss of 1 lb. per week. Simply double that number to lose 2 lbs. per week.
Incorporate Exercise
Incorporating exercise into your weight-loss routine is the second part of the equation. By exercising, you increase your calorie deficit. This can help not only push your calorie number down but can also compensate for days when you eat a little more than planned. Use a "calories burned" calculator to determine the number of calories burned doing whatever type of exercise you prefer. Then subtract those calories from the total calories eaten during the day to come up with your net calorie intake for the day.
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