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Weight Loss Facts
When it comes to losing weight, most people assume that dramatic results take dramatic action. While this may be true in some cases, for most people, making a few small changes can lead to permanent weight loss over time.
If you want to cut back but aren’t interested in joining a boot camp or going on a strict low-calorie diet, you can still make small changes to your routine that will get results.
First, it’s important to understand the basics of weight loss. One pound of fat consists of 3500 calories. So, to lose a pound a week, you would need to reduce your caloric intake by 500 calories per day, or alternatively, burn those calories through exercise or some combination. Whatever your choice, you can lose that pound a week by properly applying this formula.
Obviously, if you want faster results, you’ll generally have to work a little harder. Assuming you want to lose 2 pounds per week (a healthy and reasonable goal), you’ll need to lose 7,000 calories from your diet per week through food restriction or exercise.
While this may sound like a lot, the truth is that most of us don’t realize how many calories we eat. Cutting 500 calories from your day can be as simple as ditching your morning mocha. Add an hour of moderate to vigorous aerobic activity and voila, you’ve basically burned 1000 calories.
For some people, doing an hour of aerobic activity every day seems too intense. In these cases, you may want to try a one-hour walk or a thirty-minute walk and a more intense bike ride along with greater calorie reductions.
Chances are, if you haven’t been paying any attention to your caloric intake, you can easily find ways to cut five hundred calories or more. Making healthy substitutes is one of the best ways to achieve.
For example, replacing your mocha with a delicious American coffee with skim milk can save you a lot of unnecessary calories. Or maybe opt for lightly salted nutritional yeast popcorn instead of your butter-drenched movie theater variety.
Other options include choosing to drink lemon water instead of soda. Soda is one of the worst offenders when it comes to weight gain. These fizzy drinks are loaded with calories and terrible for your teeth. So if you must drink pop and just can’t let it go, make sure you opt for a sugar-free diet variety.
Obviously, one of the best ways to start losing weight is to start a daily food log. You can start writing down what you eat before you even start dieting to get an idea of where you can shed some fat.
For most people, keeping this daily log will shed light on why they gained weight in the first place. Instead of wondering why you’re not thinner than you are, you’ll start seeing hard facts about how many calories you’re actually consuming.
You’ll also want to do some thorough research on how many calories your body needs to maintain its weight. For easier results, use one of the many online calculators available. Some are more sophisticated than others, but basically with your height, gender, weight, age, and activity level (or some combination of these) you’ll figure out how many calories your body needs just to be and breathe.
Once you have that, you can do the math. If you find that you need 2000 calories to survive and maintain your current weight, you will need to reduce your caloric intake (through diet and exercise as described above) by 500 calories per day to lose one pound per week or 1000 calories a day to lose 2 pounds.
However, diets below 1200 calories per day are generally not recommended and are considered crash diets. You can hurt your body and metabolism by crash dieting too often, so you should just limit yourself to 1200 calories or more and add more exercise or be satisfied with a weight loss of one pound and half or a little more each week.
Losing weight doesn’t have to be an exhausting battle. Just learning some of the basics of weight loss and starting to pay a little more attention to your daily caloric intake can make all the difference.
If you’re in no rush to lose weight but want lasting results, start with these small changes. You’ll be a size or two smaller in a few months, and it’s definitely worth the wait.
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