Exercise and calorie intake are important components of weight loss. To lose weight, you must burn more calories through physical activity than you consume from food, creating a calorie deficit. If you lose weight steadily rather than very quickly, you are less likely to gain the weight back afterward. Learning dietary and lifestyle habits that are achievable long-term is the key to losing weight and keeping it off. Be cautious of fad diets that promise unrealistic amounts of weight loss and severely restrict calories or particular food groups--they might be unsafe and put your health at risk.
How Weight Loss Works
There are about 3,500 calories in 1 pound of fat, so you must consume approximately 3,500 fewer calories to lose a pound. Eating 500 fewer calories each day, seven days a week, will equal a calorie deficit of 3,500 calories and should lead to a loss of 1 lb. of fat weekly. To lose 2 lbs. of fat each week, consume approximately 1,000 fewer calories per day. Increased physical activity makes a calorie deficit and subsequent fat loss more achievable.
Safe Weight Loss
It is unnecessary to restrict calories to an unhealthy level and starve yourself until you are hungry and miserable. Give your body enough calories to fuel itself throughout the day. The lowest, safe, recommended daily calorie intake for women is 1,200 calories -- for men, it is 1,500 calories. Consumption of fewer calories might be acceptable if you are participating in a medically-supervised weight-loss program. A safe rate of weight loss is 1 to 2 lbs. per week until you reach a body weight that is suitable for your height and build. See your doctor before starting an exercise program.
Healthy Eating
Following simple rules about healthy eating helps reduce calorie intake and promote weight loss. Limit foods high in fat and sugar, minimize alcohol intake, drink more water, eat a wide range of fruit and vegetables, base meals around starchy foods such as potatoes and pasta to fill you up, eat more fish, consume smaller portions and keep busy to stop you from thinking about food. Implement changes in your diet slowly to ensure you make changes you can live with long-term to keep the weight off. Doctors, dietitians and support groups provide help, advice and encouragement for eating healthily.
Exercise
Increase the amount of exercise you do to burn more calories. Aim for 30 minutes of moderate-intensity aerobic exercise -- which should make you feel warm and a little out of breath -- five days per week. Go to the gym or get more active by walking instead of driving, using stairs instead of elevators, doing housework more vigorously, gardening, swimming, cycling, playing football, jogging, playing tennis, dancing or doing aerobics. Every small thing you do to become more physically active counts.
Member Comments