Most women who’ve ever wanted to lose weight are well aware of the standard advice: watch what you eat and exercise regularly. But if your schedule is already fully booked from the time you get up in the morning to the time you go to bed at night, finding an extra 30 to 60 minutes to work out each day might present a challenge. But you can still drop those extra pounds.
Caloric Balance
Your current body weight is a result of the balance between your caloric intake and your body’s needs. If you’ve been at a steady weight for a while, even if you’re overweight, you’re taking in the number of calories required to maintain that weight. Larger bodies and bodies with a high percentage of muscle generally require more daily calories than smaller bodies or those with less muscle. To lose a pound of fat, you must burn 3,500 more calories than you consume. You needn’t burn those calories through exercise; you can cut them from your diet.
Healthy Weight Loss
Unless you’re very overweight or obese and your health care provider recommends you take part in an accelerated weight-loss program, aim to lose no more than 2 lbs. per week. In general, losing between 1 and 2 lbs. each week is considered a safe, effective rate of weight loss that you can maintain long-term. This translates to cutting between 500 and 1,000 calories from your daily diet. When cutting calories, consume foods rich in vitamins and minerals — including fruits, vegetables, whole grains and lean proteins — to meet your body’s nutritional needs.
Considerations
If you’re eating enough calories to maintain an extra 20 lbs., your overall goal should be to adjust your calories down to where they should be to maintain a body that’s 20 lbs. lighter. But to ensure proper nutrition, consume a minimum of 1,200 to 1,500 calories, depending on your activity level.
Before you cut calories, write down several days' worth of the types of foods and number of calories you eat each day. If you tend to consume a high number of empty calories, including sugary drinks and baked goods, replace them with healthier, nutrient-dense, low-calorie choices, such as water and fruit.
Benefits of Exercise
Cutting calories from your diet is a more effective method of weight loss than regular exercise without any accompanying dietary changes, according to Donald Hensrud, M.D., of MayoClinic.com. However, if you incorporate exercise in your weight-loss plan, you can improve your endurance, strength and flexibility, you won’t have to be as restrictive with your caloric intake, and you’ll increase your chances of keeping the weight off long-term. If you can’t work out because of a health condition, talk to your health care provider to find out how you can incorporate physical activity into your day.
References
- MayoClinic.com: Weight Loss Basics
- MayoClinic.com: Counting Calories: Getting Back to Weight-Loss Basics
- MayoClinic.com: Which Is Better for Weight Loss — Cutting Calories or Increasing Exercise?; Donald Hensrud, M.D.
- MayoClinic.com: Exercise: When to Check With Your Doctor First
- HealthFitness.com.au: Daily Caloric Intake
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