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How to Lose Weight by the Numbers

Apr 28, 2011 | By Solomon Branch
How to Lose Weight by the Numbers
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With the high rise in obesity in the last few decades, losing weight has become a major concern in the U.S. and other industrialized countries. While there may be a temptation to lose the weight as quickly and easily as possible, long-lasting weight loss will only come from watching your diet and exercising. Following some basic rules, you can safely lose weight and build habits that will keep the weight off. Consult your doctor before beginning any weight-loss or exercise regimen.

Step 1

Keep track of your calories. To lose 1 lb. of fat you need to burn 3,500 more calories than you consume. MayoClinic.com recommends losing no more than 1 to 2 lbs. per week and suggests dropping 500 calories a day to lose the first pound. If you are consuming the same amount of calories as you are expending on a daily basis, dropping the 500 calories means you can burn 3,500 calories, and lose the first pound, in a week. Exercise can take care of the second pound.

Step 2

Do cardiovascular exercises. Cardio exercises, such as running and jogging, are the best way to burn calories and boost your metabolism; they also help increase the strength of your heart and lungs. The American College of Spots Medicine recommends doing cardio five to six days a week for 60 to 90 minutes at a time to lose weight. The intensity level should be enough that your heart rate increases and you build up a good sweat. Start by walking for 20 minutes or so if you are just starting to exercise. Build up to more vigorous activity over a period of weeks.

Step 3

Add strength training, such as weight lifting, twice a week on non-consecutive days. Building muscle helps burn fat more effectively, even when at rest. Do one set of eight to 12 repetitions of each exercise, making sure to do at least one set for each major muscle group. This includes the abdominals, chest muscles, biceps, triceps, hamstrings and quadriceps. You can also add exercises for the calf and back muscles. Once you can do one set without straining, increase the number of sets up to three. When that becomes easier, you can increase the amount of weight or resistance.

Step 4

Eat a healthy diet. Watching your calories is important, but it shouldn't exclude nutrition. Your diet should include lean meats, poultry, fish, nuts and eggs, according to MyPyramid.gov. Whole grains, low-fat dairy products and fresh fruits and vegetables should also be included. Avoid foods high in added salt and sugar. Foods that are high in fats, trans-fats and cholesterol should also be minimized. Eat meals at least 3 hours apart to allow your body time to properly digest your food and regulate the metabolism properly. Avoid eating large meals, especially later in the day.

Step 5

Consult your doctor before beginning your weight-loss regimen. Your doctor can assess your health and may prescribe a specific diet that is lower in calories if you are obese. If you aren't prescribed a special diet low in calories, it's best that women consume no fewer than 1,200 calories a day, and men stay above 1,500 calories.

Step 6

Avoid extreme exercise programs and crash diets. Crash diets can harm your health by forcing your body into starvation mode. In addition to slowing your metabolism, your body may turn to lean muscle for needed calories instead of fat. You may also be tempted to go on an eating binge. If you start exercising excessively, you can easily burn out and give up exercising altogether.

Tips and Warnings

  • Keep track of your calories expended and consumed in a journal. It will help keep you focused and aware of your caloric needs.
  • You may gain a small amount of weight when you start weight training, because muscle is denser than fat. This should stop and plateau off after a few weeks.

References

Article reviewed by Jen Raskin Last updated on: Apr 28, 2011

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