Exactly how do you lose weight?

The most efficient technique for weight management is decreasing the variety of calories you eat while enhancing the variety of calories you burn through exercising. To lose 1 pound, you need an expenditure of roughly 3,500 calories. You can accomplish this either by cutting back on your food intake, by increasing physical activity, or preferably, by doing both.

For instance, if you consume 500 additional calories per day for one week without changing your task level, you will acquire 1 pound in weight (seven days increased by 500 calories amounts to 3,500 calories, or the number of calories leading to a 1-pound weight gain). Likewise, if you consume 500 less calories every day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Examples of calorie material of some popular foods and beverages include the following:

  • One piece of original-style crust pepperoni pizza – 230 calories.
  • One glass of dry white wine – 160 calories.
  • One can of soda – 150 calories.
  • One quarter-pound burger with cheese – 500 calories.
  • One jumbo banana nut muffin – 580 calories.

Any tasks you do throughout the day are added to your BMR (basal metabolic rate) to figure out the total number of calories you burn daily. As an example, a 170-pound individual who invests 45 minutes strolling briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and cutting the lawn for 45 minutes consumes around 275 calories.

Exactly how fast should you expect to lose weight?

Most specialists agree that a safe, healthy rate of weight reduction is one to 1 to 1 1/2 pounds weekly. Modification of consuming practices along with regular exercise is the most efficient way to lose weight over the long term. It is also the optimal means to make sure that the weight remains off.

Starvation diets could lead to rapid weight loss, but this kind of weight-loss can be risky and is virtually difficult to keep for most people. When food consumption is seriously restricted (below approximately 1,200 calories each day), the body starts to adjust to this state of inadequate nutrition by lowering its metabolic rate, possibly making it even harder to slim down. It is also possible to experience cravings pangs, bouts of hypoglycemia, headaches, and mood modifications from excessively stringent dieting. These signs can lead to binge consuming and weight gain. Because a highly limiting diet is almost difficult to preserve for a long time, people who try to starve themselves thin often begin to fatten once more when they stop dieting and resume their previous consuming practices.