Cutting down calories and getting plenty of exercise is the only proven way to lose weight naturally and healthfully. According to MayoClinic.com, shedding pounds too quickly isn't likely to work, as you just gain these right back on. Through careful planning and diligence, however, you may be able to lose up to 8 lbs. every month by eating a reduced calorie diet and making exercise part of your game plan.
Calories and Weight
There's a formula to lose extra body fat. Each extra pound represents 3,500 calories that your body didn't burn, says MayoClinic.com. All of those extra calories you didn't really need are parked on your body in the form of fat. To lose a single pound of weight each week, you need to create a calorie deficit of 500 every day either through dieting or exercise -- typically a combination of both works best. To lose 2 lbs. of body weight each week, you need to create a 1,000 calorie deficit every day. Aim to lose no more than 2 lbs. per week to keep your goals realistic and obtainable.
Dieting Tips
You can go hardcore and count every calorie that goes in your mouth. Or you can take a more intuitive approach to calorie reduction. Stock the kitchen with provisions for healthy meals and snacks, namely fruit, vegetables, whole grains, dried beans, nonfat dairy products and fish and lean, skinless poultry, advises the University of Maryland Medical Center. Go easy on fats, cholesterol and added sugars. Cut down on portions, too, especially if you're eating out. One way to make yourself feel fuller and curb calorie intake is to drink 8 to 10 cups of water a day. Try eating tiny meals throughout the day rather than three big ones.
Physical Activity
When you want to take off body weight with dispatch, exercise is practically a must. Physical activity expends all of the extra calories you still have left over after dieting. The American College of Sports Medicine, along with the American Heart Association recommend more than 250 minutes of moderate to vigorous aerobic activity during the week. Pick a sport or activity you know you'll enjoy, so you'll stick with it. The UMMU suggests walking as one of the best exercises to lose weight. If you're just starting a weight loss plan, don't push yourself too hard at first. Build up your endurance slowly.
What to Avoid
"All natural" over-the-counter weight loss pills aren't what you think they are. To wit, they're not medicine. These are dietary supplements by U.S. Food and Drug Administration classification, which means that you have no assurance they'll work -- or even that they're safe. According to MayoClinic.com, many natural ingredients in these pills such as green tea, chromium, chitosan, guar gum and hoodia haven't been proven to work. Although some seem to be safe, some natural ingredients, such as bitter orange, may not be. Also, avoid crash dieting. By depriving yourself of food, you set yourself up for an inevitable binge session.The UMMC indicates that women and men should get at least 1,200 and 1,400 calories a day, respectively, for adequate nutrition.
References
- University of Maryland Medical Center; Common-Sense Strategies to Long-Term Weight Loss
- American College of Sports Medicine: Position on Physical Activity and Weight Loss
- MayoClinic.com; Fast Weight Loss: What's Wrong With It?
- MayoClinic.com; Counting Calories: Getting back to the weight-loss basics
- MayoClinic.com; Over-the-counter weeight loss pills: Do they work?
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