Calories Needed to Lose Weight

Calories Needed to Lose Weight

There are estimated 3500 calories in a pound of stored body fat. So, if a 3500-calorie deficit is created through diet, exercise or a combination of both, one pound of body weight may be lost. If 7000 calorie deficit is created, then, two pounds of weight may be lost and so on. The calorie shortage can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

In order to lose fat, a useful guideline for lowering calorie intake is to reduce calories by at least 500, but not more than 1000 below the maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels should never drop below 1200 calories per day for women, or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to body weight or current body weight. Reducing calories by 15-20% below daily calorie maintenance needs is a useful start. This maybe increased depending on weight loss goals.

Condensed from:

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php

The Menopause and Weight Gain

The Menopause and Weight Gain

Women may experience slight weight gain after menopause.This is due in part to the slowing of the metabolism, but mostly it is just a by-product of the ageing process and a decrease in physical activity. More pronounced, however, is the change in fat distribution: before the menopause, fat is distributed around the buttocks and thighs, as well as the shoulders and breasts; after menopause, fat is deposited around stomach, on the breasts and about the abdomen. This occurs as a result of reduced levels of estrogen in the body.

Condensed from:  Diet and Weight Control (1997). The Reader’s Digest Association Limited, pp. 19.

How Much Do You Know About Weight Control?

How Much Do You Know About Weight Control?

Do You Look at Food Labels?

Many people don’t check the calorie and fat content of the foods they buy and yet surprising discoveries can be made by doing this. Learning which foods are a healthy buy is an important part of a weight control plan.

Do You Have a Sedentary Job?

Scientists link rising rates of obesity to two factors. One is the changing diet of modern society. The other is the steady decline in levels of physical activity. Automation and labor-saving devices mean many people now live a more sedentary life, especially if they work in jobs where they sit all day. Even modest changes to your routine, like getting off the bus two stops from home and walking the rest of the way, can radically improve your activity levels. Every small change you make will help with losing weight and sustaining that reduction, while at the same time improving your health and well-being.

Condensed from: Diet and Weight Control (1997). The Reader’s Digest Association Limited, pp. 13-14.

101 Tips to Lose Weight

101 Tips to Lose Weight

Tip # 4

While conversing with somebody over telephone or cellphone, why not try walking up and down, or move around. Actually, it is a simple way of exercising and burning calories in the process. It’s also one of the simplest way to  lose weight.

101 Tips to Lose Weight

101 Tips to Lose Weight

Tip #3

Eat more white meat like chicken and fish, because they contain lesser fats (also means less cholesterol) than the red ones like pork and beef. Of course, automatically, you have to avoid also their processed forms such as ham, hot dogs, bacon, etc. Actually, you lose weight when you lose fats by not consuming them.

101 Tips to Lose Weight

101 Tips to Lose Weight

Tip #2

Don’t drink any sweetened bottled drinks particularly soft drinks. They contain a lot of sugar which means high calories. The more you avoid these drinks, the better for you and the greater the chance of losing weight fast.