Weight loss is recommended for anyone who is overweight or obese. Those who are overweight dramatically increase their chances at developing serious illness including diabetes and heart disease. The USDA recommends that reducing caloric intake and portion size be combined with regular exercise and a balanced diet in order to create a successful weight loss program.
Caloric Intake
Your body needs calories. Calories provide energy for all your basic bodily processes. However, the amount of calories your body needs per day represents a thin line. If you eat too many calories your body will turn the surplus into fat. One of the keys to a successful weight loss program is reducing your caloric intake. By reducing your caloric intake you encourage your body to burn excess fat to make up for the lack of calories. There are 3,500 calories in one pound of fat. Based on this fact, reduce your daily caloric intake to reflect your weight loss goal. For weight loss of 1 lb. per week, reduce your daily calories by 500 calories.
Portion Size
According to the USDA, reducing portion size plays a significant role in successful weight loss program. Reducing portion size helps your body in several ways. By reducing portion size and increasing meal frequency you keep your metabolism at a constant, efficient rate. Reducing portion size also helps to reduce the amount of calories you take in. Less food means less calories. Make an effort to reduce your portion size by splitting meals in restaurants, or by eliminating family style dinners at home where second helpings are too accessible to pass up.
Regular Exercise
It is no secret that exercise is good for you, but paired with a healthy diet, regular exercise can play a major role in weight loss. Just as you need calories to fuel your regular body functions, you need calories to fuel your exercise. Every minute you exercise burns extra calories. The USDA recommends that regular exercise be a part of any weight loss program. Cardiovascular exercise -- including running, swimming and biking -- is one of the best ways to burn calories for weight loss. Make an effort to exercise in your target heart rate range to burn calories at maximum efficiency. Your target heart rate ranges from 50 to 85 percent of your maximum heart rate. To find your maximum heart rate, simply subtract your age from 220.
Balanced Diet
Reducing calories and portion control are not the only adjustments necessary for an effective weight loss program. Maintaining a balanced diet is essential to a good weight loss program. The fewer calories you eat, the more important they become. Your body needs the same amount of vitamins and nutrients while consuming less total food. The USDA recommends daily servings of fruit, vegetables, lean protein, milk and dairy, and grains, as part of their nutritional guidelines. Avoid foods that are high in saturated fats or sugar.
Considerations
A good weight loss program is one that combines all aspects of successful weight loss. Merely reducing caloric intake will not result in effective weight loss, combination is the key. You should always talk to your doctor before beginning any weight loss program or exercise regiment. Avoid fad diets and those that claim ridiculous weight loss numbers. The Weight-control Information Network advises against any trendy diet that markets record fast weight loss.
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