Whether you want to lose 5 pounds or more, the same principle determines how much weight you lose, and how fast weight loss can occur. Keep in mind the following simple guidelines for healthy eating and put it into practice to lose weight without the help of any special diet plan, weight loss plan, fitness book or medication.
Our weight depends on the energy we eat and the energy we consume today. Energy is measured in calories. Metabolism is the sum of all the chemical processes that sustain life in the body. Your basal metabolic rate is the amount of calories your body needs to perform the necessary functions. If your weight stays the same, it may indicate that you are taking the same number of calories and burning each day. If you slowly gain weight over time, your calorie intake may be higher than the amount of calories you consume in your daily activities.
Every adult controls the amount of food he or she consumes every day, so we can control the calories we eat. To a large extent, we can also control our energy output, or the number of calories we burn each day. The number of calories we burn each day depends on the following:
Our basal metabolic rate (BMR), the number of calories we burn per hour, is simply a matter of living and maintaining physical function.
Our physical activity levels.
For some people, the resting metabolic rate (RMR) may be slightly above or below average due to genetic (genetic) factors or other health conditions. Our weight also determines how many calories we burn while resting – the more calories we need to maintain our body, the greater our weight. People who weigh 100 pounds need less energy (food) to maintain their weight than people who weigh 200 pounds.
Lifestyle and work habits determine how many calories we need to consume each day. A person’s job involves a lot of manual labor, and most of the day will burn more calories than a person sitting at a desk (a sedentary job). For people who don’t need strenuous physical activity, exercising or increasing physical activity can increase the number of calories burned.
A rough estimate is that the average woman, 31 to 50 years old, needs about 1,800 calories a day to maintain her normal weight. A man of the same age needs about 2,200 calories. Taking a moderate level of physical activity (three to five days a week) requires an increase of about 200 calories a day. How do you lose weight?
The best way to lose weight is to reduce the number of calories you eat and increase the number of calories you burn through your body. To lose a pound, you need about 3,500 calories. You can do this by reducing food consumption, increasing physical activity, or ideally through two ways.
For example, if a week consume 500 calories a day without changing the activity level, the weight will be increased by 1 pound (multiplied by 500 calories equals 3500 calories, 7 days or lead to 1 pound of weight gain the number of calories). Similarly, if you eat 500 calories a week, or burn 500 calories a day through a week of exercise, you will lose a pound.
Examples of the calorie content of some popular foods and beverages include the following:
A raw pepperoni pizza – 230 calories.
A glass of dry white wine – 160 calories.
A can of cola – 150 calories.
A quarter of a pound of hamburger and cheese – 500 calories.
A giant banana nut muffin – 580 calories.
Any fitness activity you do every day will be added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day. For example, a 170-pound person who spends 45 minutes walking briskly burns about 300 calories. The same time is used to clean up about 200 calories, which burns about 275 calories in 45 minutes.
How fast should you slow down?
Most fitness and nutrition experts agree that the right way to lose weight is to have a safe, healthy weight loss of 1 to 1.5 pounds per week. Changing your diet and exercising regularly is the most effective way to lose weight over the long term. This is also an ideal way to ensure that the weight remains the same.
Hunger or extreme diet may lead to rapid weight loss, but this rapid weight loss can be unsafe and almost impossible to maintain for most people. When food intake is severely limited (around 1,200 calories a day), the body begins to adapt to this undernourished state by reducing its metabolic rate, which may make it more difficult to lose weight. This happens when dieters are fasting or skipping meals. It is also possible to feel hungry, hypoglycemia, headache and mood changes due to excessive dieting. These health symptoms can lead to overeating and weight gain. Because it is almost impossible to maintain a strict diet for a long time, those who try to starve themselves often start to gain weight when they stop dieting and revert to their old eating habits.