Your body requires a specific amount of daily calories for body functions. If you consume more calories than your body needs, you'll experience weight gain. This problem affects over two-thirds of Americans, according to the U.S. Department of Health and Human Services. Setting diet and exercise goals will assist in planning a healthy pace to lose unwanted pounds.
Safe Weight-Loss Goals
There are weight loss programs that promise rapid weight loss. However, fast weight loss isn't always healthy. You might be losing water weight and lean muscle, rather than fat, with this approach. The quickest weight loss recommended is 1 to 2 lbs. a week, according to Mayo Clinic. Accomplish this weight loss by burning more calories daily. For a 1 lb. weight loss, burn 3,500 calories each week. For a 2 lb. weight loss, burn 7,000 weekly calories.
Exercise and Weight Loss
Exercise is an important part of your weight-loss program. For example, if you want to lose 2 lbs. of fat weekly, you might decide to burn 500 daily calories with exercise and reduce caloric intake by 500 calories, which adds up to 7,000 calories weekly. Select vigorous activities that burn over 500 calories an hour to accomplish this goal. For example, jogging, rollerblading, running and jumping rope burn more than 500 calories an hour, according to Mayo Clinic.
You also need regular strength-training sessions. Building muscle allows your body to increase metabolism and lose weight faster. Plan two to three strength-training sessions weekly, 20 to 30 minutes for each session.
Calorie Requirements
Your body's calorie requirements vary based on a variety of factors such as age, gender and activity level. Women usually need fewer calories than men. For example, women ages 19 to 30 need 2,000 to 2,200 calories daily, with moderate levels of activity. However, a man of this age needs 2,600 to 2,800 daily calories, according to the American Heart Association. As you age, your caloric needs decrease. Women ages 31 to 50 need 2,000 calories, while women ages 51 and over need only 1,800 daily calories. Men ages 31 to 50 need 2,400 to 2,600 calories, while men over age 51 need 2,200 to 2,400 calories. Discuss your daily calorie goals for weight loss with your doctor.
Healthy Food Choices
Meeting your weight-loss goals also requires a healthy diet. Select foods that are low in calories and high in fiber. These types of foods allow you to feel more satisfied and reduce risk of overeating. Fruits and vegetables are healthful options. Whole-grain products, such as oatmeal, brown rice and whole-wheat bread are beneficial options as well. You also need lean sources of protein. Foods rich in protein and omega-3 fatty acids, such as salmon and mackerel, are recommended options. Eat low-fat dairy as well, such as cottage cheese and low-fat yogurt.
References
- American Heart Association: Know How Many Calories You Should Eat
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- Mayo Clinic: Fast Weight Loss: What's Wrong With It?
- MedlinePlus: Tips for Losing Weight
- Mayo Clinic: Food Pyramids: Explore These Healthy Diet Options
- Mayo Clinic: Strength Training: Get Stronger, Leaner and Healthier
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