When it comes to losing weight it's all about calories consumed and calories expended. You must eat the proper foods while reducing and burning calories. Accomplishing that requires you set goals and educate yourself on nutrition and exercise. Losing weight may seem like a daunting task but you just need to stick with it to see results.
Goals
Before starting any weight loss program you should ensure it's healthy and your weight loss goals are realistic. Since 1 pound equals 3,500 calories, you'll need a deficit of at least 500 calories a day, ideally through diet and exercise, to lose weight. It's considered safe to lose 1 to 2 pounds a weeks, so losing 20 pounds within three months is a reasonable goal. However, if you want to lose the weight in a month, you're probably setting yourself up for failure.
Nutrition
Log everything you eat and drink daily in a food diary to have a clear picture of your habits and caloric intake. Eat a balanced diet of fruits, vegetables, whole grains, low-fat dairy products and lean proteins to shed pounds. It's also important to become aware of proper portion sizes and read labels. Many packaged foods contain more than one serving, so you could blow through your 1,300 calories without knowing it if you don't carefully look at labels.
Exercise
Exercise is a healthy option for losing weight and, done in conjunction with a healthy diet, can be effective. According to the Centers for Disease Control, exercise is the best way to maintain your weight loss and it also reduces your risk for heart disease and diabetes. It is important to ensure your calorie intake can sustain the level of exercise you wish to pursue. If you feel tired or weak after exercise you need to reduce the intensity of your workouts. Talk to your doctor to ensure your caloric intake is sufficient for exercise.
Considerations
The silent killer to any weight loss plan is loss of motivation. Losing weight isn't easy and sticking to a 1,300 calories a day diet won't be without its struggles. Set small goals that you can reach and reward yourself with a trip to the spa or a new pair of athletics shoes when you achieve them. Remember that setbacks often occur. Don't punish yourself; just move forward with your plan and keep your reward in sight.
References
- BMI-Calculator.net: Harris Benedict Equation
- BMI-Calculator.net: BMR Calculator
- Centers for Disease Control and Prevention: Healthy Eating For A Healthy Weight
- Centers for Disease Control and Prevention: Physical Activity For A Healthy Weight
- Rush University Medical Center: What Is A Healthy Weight?
- Mayo clinic: Guide To Portion Control For Weight Loss
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