Attempting to lose weight can be a perplexing task, one that requires patience. Counting calories, dieting, or eating various foods seems to be part of weight loss regimens. We are inundated by ways to lose weight, but many of these don't work; we don't shed pounds quickly enough or we regain lost weight. Losing weight and keeping it off is ongoing, but with the right caloric configuration, it can be successful.
Calories In, Calories Out
A 2009 long term-study published in "The New England Journal of Medicine" found that the fundamental rule of calories in and calories out can be successful in weight management. If you eat 1,500 calories a day, you must expend 1,500 calories a day in order to stay at the same weight.
Calculate Your Basal Metabolic Rate
Many people who are trying to lose weight do not figure out their basal metabolic rate (BMR), which is the number of daily calories needed for basic function. Along with the BMR, you need to calculate the realistic amount of activity you get on a daily basis; your activity level may be sedentary, moderately active or active. You can find your BMR and daily calorie needs at Livestrong.com, on the Daily Plate page.
500 Calories a Day
If you want to lose weight, you need to either burn off 500 calories per day or eat 500 fewer calories per day, which should result in a weight loss of about one pound per week. One pound equals 3,500 calories, and divided by seven (days in a week) it equals 500, which is why the amount needed to burn off is 500 calories a day. The National Heart, Lung, and Blood Institute recommends that healthy weight loss should not exceed one to two pounds per week. So if your BMR is 1,800 calories, subtract 500 calories, which means you should not eat more than 1,300 calories a day, or you need to burn off or exercise 500 calories from the 1,800 calories you consume each day. Eating 500 calories less per day is not always easy, so if you feel you need more food, another option is to eat 250 fewer calories and burn off the other 250 calories through increased physical activity or exercise. It is important to choose a method you can adhere to realistically to increase chances of weight loss. The Daily Plate at Livestrong.com can help you figure out how many calories you are getting from foods you eat and activities you can do to help burn calories. Health organizations and health professionals recommend including a combination of dietary modification and exercise to help achieve successful weight loss.
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