Although losing weight quickly with fad diets or pills is tempting, gradual weight loss is a healthier and more manageable option. According to the Centers for Disease Control and Prevention, gradual weight loss equals 1 to 2 lbs. per week. To lose weight efficiently, consume a balanced diet of whole foods, reduce portion sizes and limit calories from processed or fatty foods. Consult your health care provider before beginning any type of weight-loss plan.
Calculate Your BMR
Calculating your basal metabolic rate, or BMR, helps you determine how many calories your body needs for basic functions. The number of calories needed per day to complete every day tasks is your BMR. Gender-specific equations take into account your current weight, age and height to determine the calories you need each day.
Women: BMR = 656 + (4.35 x current weight in pounds) + (4.7 x height in inches) - (4.7 x age)
Men: BMR = 66 + (6.23 x current weight in pounds) + (12.7 x height in inches) - (6.8 x age)
Once you've determined the amount of calories you need, make healthy modifications to your diet to eliminate unnecessary calories.
Exercise Adjusted BMR
The Harris-Benedict Equation adjusts your BMR to include calories for exercise using a set of number bases on frequency of exercise. If you exercise, on average, less than once weekly, multiply your BMR by 1.2. Multiply by 1.375 if you exercise one to three days each week. If you exercise three to five days each week, multiply your BMR by 1.55. Multiply by 1.725 if you exercise six to seven a week. If you have a physically demanding job and exercise six or more days per week, multiply your BMR by 1.9.
For instance, a person who has a BMR of 2,200 calories and exercises three to five days a week has an adjusted daily calorie allowance of 3,410 calories. To lose 1 to 2 lbs. per week, this person would need to eliminate 500 to 1,000 calories from the adjusted daily total.
Healthy Alternative
A simple way to cut calories is by choosing lower-calorie alternatives for the foods you currently eat. Choose baked varieties of chips and crackers, and replace unhealthy snack food with a piece of fruit, 2 tbsp. of peanuts or 8 oz. of low-fat yogurt. Prepare your food at home to control what goes into your meals. Create healthy versions of your favorite foods. For example, use fat-free milk, fat-free cheese and whole-wheat pasta to create fettucini alfredo. Drink water in place of sugary beverages or try low-calorie sparkling water in place of soda.
Balanced Diet
While choosing healthier alternatives can help cut calories, eating a balanced diet of whole foods ensures you get the essential vitamins and nutrients you need. Fill half your plate with fresh or frozen fruits and vegetables, a 3- to 4-oz. serving of lean protein and 1/2 cup of whole grains. Whole grains provide necessary dietary fiber, while fresh produce offers important antioxidants and vitamins. Lean protein helps keep you satiated. Although eating foods free of unhealthy fats is important, don't forget to include healthy fats in your diet. Avocados, nuts and olive oil are monounsaturated fats that may help with weight loss, according to a 2007 study published in "Diabetes Care."
Smaller Portions
Monitoring and reducing your portion sizes is another way to eliminate unnecessary calories. When snacking, prepare one serving and put the rest away. Eating out of the bag or box often leads to eating two or more servings. Learn visual cues to make meal preparation a quicker process. A serving size of 1 cup is about the size of your cupped hand. A serving of protein is the size of a deck of cards, while 1 oz. of cheese is about the size of your thumb.
Physical Activity
Although monitoring your calories and eating healthier foods will lead to weight loss, daily exercise will help you lose weight faster and improve your health. According to the American College of Sports Medicine, adults looking to lose or maintain weight need 60 to 90 minutes of exercise on most days of the week. Choose activities you enjoy, such as swimming, playing a sport or cycling. If getting in 60 minutes of exercise at once seems impossible, break it up into shorter workout sessions. Take a 20-minute walk in the morning, another at lunch and one after dinner for an hour workout each day.
References
- "Diabetes Care"; Monounsaturated Fat-rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-rich Diet in Insulin-resistance Subjects; J.A. Paniagua, et al.; July 2007
- CDC: Healthy Weight: Losing Weight
- American Dietetic Association: Portion Control Tips
- American College of Sports Medicine: Physical Activity Guidelines
- USDA: Dietary Guidelines for Americans 2010
Member Comments