Being overweight or obese can impose unnecessary health risks, making the problem one of urgency for many. However, it's equally as important to recognize the benefits of changing lifestyle practices to make healthy choices over a lifetime and for weight loss to be permanent and most beneficial. Losing weight naturally through a combined approach of healthy diet and exercise is generally safest and should be considered before any other alternatives.
The Facts
Your body needs to burn 3,500 calories less than it's taking in to lose each pound of body fat. Someone looking to lose 1 lb. per week needs to create a deficit of 3,500 calories each week (500 per day). This can be done two ways: limiting caloric intake and/or increasing caloric expenditure through exercise.
Considerations
Substituting water for calorie-filled coffees, fruit juices, sodas and milkshakes is one of the easiest ways to cut calories and lose weight more quickly. Many people underestimate calories when they are in liquid form, but the fact is that you could be consuming hundreds of extra calories through beverages. Simply cutting out high-calorie beverages could save you thousands of extra calories per week.
Time Frame
The amount of time it takes to reach your goal weight depends on various factors: resting metabolic rate (how many calories you burn at rest), current body composition (amount of body fat vs. lean body mass), exercise frequency and intensity (how often and how hard you exercise) and nutrition (food choices and caloric intake). All of these factors can play a role in how quickly you'll reach your goal weight. According to the Mayo Clinic, "You may lose weight quickly initially, but over the long run it's best to lose weight at a moderate but steady pace. You should aim for a weight loss of 1 to 2 pounds (0.5-1 kilogram) a week."
Warning
Be wary of dietary supplements that promise "easy fixes" or those that claim to be safe and "natural." The FDA does not regulate over-the-counter weight-loss products and states, "Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements."
Expert Insight
The ability to burn calories at an efficient rate is controlled by metabolism. It's one of your greatest allies to losing weight, and there are things you can do to improve your metabolism. An exercise program combining cardiovascular activity and strength training is a powerful approach to improving body composition and metabolism. Building lean mass and decreasing fat mass improves overall body fat percentage and increases the rate at which your body burns calories each day, even while at rest, helping you to lose weight more efficiently. Combining a healthy diet with a well-balanced exercise program should be the main focus of any weight-loss plan. It will help you to lose weight more quickly, consistently and permanently over the long term.
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