Weight Loss, Calories And Exercise

Healthy weight loss relies on a realistic calorie target and weight goal, a balanced diet and a commitment to exercise. A healthy diet and exercise regimen not only supports weight loss and weight maintenance, but also improves your health and reduces you risk for cardiovascular disease, hypertension, type 2 diabetes and osteoporosis, according to the Centers for Disease Control and Prevention.

Identification

The number of calories you consume and burn determines weight loss. Losing weight depends on establishing a calorie deficit through diet and exercise. A daily calorie deficit of 1,000 calories leads to a loss of 2 lbs. per week. A 500 calorie deficit results in a weekly loss of 1 lb. A successful weight-loss strategy supports weight loss by prescribing and monitoring the number of calories consumed and burned.

Factors

Your body burns some energy or calories to maintain normal cell function, blood circulation and breathing, according to the Baylor College of Medicine. However, 20 to 50 percent of the calories you burn results from activity or exercise. Although you can monitor and restrict your caloric intake through planning and food journaling, increasing your physical activity boosts weight loss by helping create a more substantial calorie deficit.

Diet Features

The bottom line is that you lose weight when you take in less calories than you burn. However, for long-term success, you need to adopt an eating and exercise plan that you can sustain over an extended period and modify for weight maintenance once you reach your weight goals. Your diet not only needs to meet your calorie needs, but your nutritional needs as well. Plan for at least three balanced meals daily and allocate 100 to 300 calories for healthy snacks such as fruit, light popcorn and nuts to help satisfy hunger between meals.

Exercise Features

To support modest weight loss, the American College of Sports Medicine recommends at least 150 to 250 minutes of aerobic activity weekly. More than 250 minutes might be necessary to maintain weight loss, according to the ACSM. The intensity of your workouts plays a role in how many minutes of exercise you need to reach your weight-loss goals. Moderate-intensity exercises include brisk walking, casual biking and light yard work. Examples of high-intensity exercise include running, jogging and jumping rope, according to the CDC.

Considerations

Before starting a weight-loss plan, determine an appropriate weight goal using the body mass index, or BMI. The BMI reliably indicates body fat and healthy weight targets for most adults, according to the CDC. Choose a weight target from the healthy weight range, which coincides with a BMI from 19 to 24.
Consult with your doctor before starting an exercise program if you have been inactive or have a history of medical problems. The Weight-control Information Network advises that you not undertake a low-calorie diet of less than 1,000 calories unless under the advice and supervision of a physician.