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Weight Loss Facts
When it comes to losing weight, most people assume that dramatic results require 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 get in shape but aren’t interested in joining a boot camp or following a strict calorie-restricted diet, you can still make small changes to your routine that will produce results.
First, it’s important to understand the basics of weight loss. One pound of fat contains 3,500 calories. So, to lose a pound a week, you should reduce your calorie intake by 500 calories per day or burn those calories through exercise or a combination thereof. Whatever your choice, you can lose that pound in a week with the right application of this formula.
Obviously, if you want faster results, you generally have to work a little harder. Assuming you want to lose 2 pounds per week (a healthy and reasonable goal), you need to drop 7,000 calories from your weekly diet through food restriction or exercise.
Although this may seem like a lot, the fact is that most of us do not realize how many calories we eat. Cutting 500 calories a day can be as simple as giving up your morning mocha. Add an hour of moderate to vigorous aerobic activity and voila, you’ve essentially burned 1,000 calories.
For some people, an hour of aerobic activity each day seems too intense. In such cases, you might want to try an hour or 30-minute walk and a more intense bike ride with a greater reduction in calories.
Chances are, if you haven’t been paying attention to your calorie intake at all, you can easily find ways to cut five hundred calories or more. Making healthy substitutes is one of the best ways.
For example, if you replace your mocha with skimmed milk for a delicious Americano, you can save a bunch of unnecessary calories. Or you prefer lightly salted popcorn with nutritional yeast, rather than the butter-drenched cinema variety.
Other options include drinking water with lemon instead of soda. Soda pop is one of the worst offenders when it comes to weight gain. These fizzy drinks load you with calories and are terrible for your teeth. So if you have to drink pop and can’t let go, make sure you go for the diet, sugar-free option.
Obviously, one of the best ways to lose weight is to start a daily food log. You can start writing down what you eat before you start the diet to get an idea of where you can cut fat.
For most people, keeping this daily log sheds light on why they gained weight in the first place. Instead of wondering why you’re not thinner than you are, you start seeing the hard facts about how many calories you’re actually consuming.
You’ll also want to look closely at how many calories your body needs to maintain its weight. For the easiest results, use one of the many online calculators available. Some are more complicated than others, but basically based on your height, gender, weight, age, and activity level (or a combination of these), you can figure out how many calories your body needs just to stand and breathe.
Once you have that, you can do the math. If you find that you need 2,000 calories to survive and maintain your current weight, you need to reduce your calorie intake (through diet and exercise as described above) by 500 calories per day to lose a pound per week, or 1,000 calories per day. lose 2 lbs.
However, diets below 1,200 calories are generally not recommended and are considered crash diets. Crash dieting too often can damage your body and metabolism, so you should just stick to 1,200 calories or more and exercise more, or settle for a pound or so of weight loss each week.
Losing weight doesn’t have to be a grueling struggle. Just learning the basics of weight loss and paying a little more attention to your daily calorie intake can make a world of difference.
If you’re in no rush to lose weight but want long-lasting results, start with these small changes. In a few months, you’ll be a size or two smaller, and it’s definitely worth the wait.
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