The healthiest way to lose weight is through moderate calorie intake and by exercising most days of the week. According to FamilyDoctor.org, the official website of the American Academy of Family Physicians, losing more than 2 lbs. a week can be unhealthy. It also points to possibly losing water weight and lean muscle mass rather than excess fat.
Very Low Calorie Diet
If your goal is to lose 10 kilos, which is just over 20 pounds, there's a chance you could be obese. A person who is 5 feet 5 inches tall and weighs 175 lbs. is obese and has a body mass index of 30. Dropping 20 lbs. brings him just over the threshold of overweight with a BMI of 26.6. If you have a BMI of at least 27, you are at risk of having a potentially dangerous, weight-related health condition, which could qualify you for a very low calorie diet (VLCD). A VLCD is designed to produce rapid weight loss in a short period of time. It is a medically supervised plan that quickly reduces your weight and your risk of developing heart disease, diabetes, sleep apnea and a number of other chronic illnesses. Following one of these diets, it's possible to lose 44 pounds, or just under 20 kilos, in 12 weeks.
Eat Less
By eating 500 fewer calories a day, you could lose 1 lb. a week, or .5 kilo. Taking in 500 fewer calories may sound much harder than it is, especially considering a 2006 study conducted by researchers from Cornell University. The study found that people commonly assume they take in fewer calories than they actually eat, but overweight people tend to underestimate by twice as much. The amount of calories you need each day is determined based on your gender, age and activity level. The American Heart Association reports that a moderately active woman needs 1,800 to 2,200 calories a day and a man needs 2,200 to 2,800 calories. If you underestimate your calorie intake by 40 percent -- the amount calculated by overweight people in the Cornell study -- based on a 2,000-calorie-a-day diet, you could be eating roughly 800 more calories than you need. Once eliminated, you could drop 1.5 lbs. a week, or .68 kilo.
Count Calories
Another proven way to lose weight is by counting calories. A variety of fad diets would have you believe that by focusing on, or even eliminating, entire macronutrients you can dramatically alter your appearance. In a 2009 study published in the "New England Journal of Medicine," -- the largest controlled study of weight-loss methods -- 800 volunteers were assigned to one of four reduced-calorie diets that stressed different combinations of protein, fat and carbohydrates. After two years, the amount of weight lost and the difference in waist circumference of all participants were equivalent, indicating that counting calories trumps counting fat, protein or carb content in your diet. After the first six months, participants lost 13 lbs., or 5.9 kilos.
Substitutions
There's an easy way to lower your calorie intake without actually going on a diet. By choosing healthier versions of foods and beverages you already eat and drink, you can significantly reduce your daily calorie consumption. Opt for zero-calorie seltzer or diet cola rather than an ordinary 130-calorie soda. You can cut hundreds of calories out of your diet by eliminating high-calorie condiments and using zero-calorie or low-calorie seasonings, according to Keri Glassman, a registered dietitian. Three tablespoons of ketchup has 48 calories versus hot sauce, which contains zero calories. Save yourself 60 calories by foregoing 2 tsp. of 70-calorie butter and opting for five spritzes of 10-calorie olive oil spray. Instead of 1 tbsp. of mayo, go for 1 tbsp. of zero-calorie fig vinegar and mustard dressing.
References
- FamilyDoctor.org: What It Takes to Lose Weight; December 2010
- American Heart Association: Know How Many Calories You Should Eat
- Cornell University: It's the Size of the Meal, Not the Size of the Person, that Determines How People Underestimate Calories, Cornell Study Finds; November 2006
- "The New York Times:" Study Zeroes in on Calories, Not Diet, for Loss; February 2009
- CBSNews.com: Cutting Calories from Condiments
- Weight-Control Information Network: Very Low Calorie Diets
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