Harvard Medical School reports that people who carry large amounts of fat around the waistline have an elevated risk for dementia and cancer. An unhealthy body weight also diminishes your appearance, although a commitment to a balanced exercise routine -- and nutritious eating -- helps you downsize. How quickly your pant size changes depends on the number of calories you consume daily. Recognize the way weight loss improves your waistline to accomplish your goals quickly yet safely.
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Weight Loss and Clothing Size
Weight loss occurs when your body takes in fewer calories than you burn. A pound is equivalent to 3,500 calories, so you'll have the best chance to lose 2 lbs.weekly -- or 10 lbs. monthly -- and fit into smaller clothing when you burn 1,000 calories more than you take in with your meals and beverages. A plan that helps you lose 10 lbs. a month will likely help you drop five pant sizes in five to six months. Weight loss of more than 2 lbs. weekly is discouraged, because the extra loss is usually lean tissue or water weight. The Centers for Disease Control note that if you who lose weight gradually, you'll be more successful at keeping weight off.
Exercise for Smaller Clothing
The President's Council on Fitness, Sports and Nutrition recommends 30 minutes of exercise a day for adults at least five days a week. Aerobic workouts such as walking or jogging require continuous movement, which expends large amounts of calories quickly. You'll burn the most calories -- usually more than 350 per hour -- with vigorous activities such as tennis, racquetball or basketball. People who spend 60 minutes aerobic dancing or riding a bike at a speed of 13 miles per hour often use more than 500 calories.
Safe Calorie Reduction
Although cutting calories is essential to fit into a smaller pair of pants, aim to take in at least 1,200 to 1,600 calories to ensure your overall health. Foods such as vegetables and fruit contain a low energy density, which means you can eat larger portion sizes -- and stay full longer -- without compromising your waistline. Additional healthy options include whole grains, fish and lean meats, and low-fat or non-fat dairy products. Consider counting your calories with each meal as a method to stay on track and resist the temptation to skip meals, which weakens your body and may cause you to eventually overeat.
Most people who embrace a balanced plan for weight loss usually notice significant results in the first few weeks but eventually experience a plateau -- or a time when your pant size stops moving downward. A plateau is natural and occurs when your metabolism adjusts to a routine. You'll need to make changes to continue losing weight. Consider reducing your caloric intake by 200 calories daily, as well as adding an extra 15 or 30 minutes to your workout. Speak with your doctor before any starting any diet or exercise regimen.
- National Heart, Lung and Blood Institute: What is Overweight and Obesity
- U.S. Department of Veterans Affairs: MOVE! Weight Management Program: Handling Weight Plateaus
- National Institute of Diabetes and Digestive and Kidney Diseases: Choosing a Safe and Successful Weight-loss Program
- Harvard Medical School: Taking Aim at Belly Fat
- GoodHousekeeping.com: Drop a Dress Size in 6 Weeks
- President's Council on Fitness, Sports and Nutrition: Ways To Be Active
- Centers for Disease Control and Prevention: Losing Weight