3 Easy Steps to Effective Weight Loss
If you are overweight, then losing body fat can help you look better and feel better. Lose Weight and you will lower your risk of chronic illness, like heart disease, diabetes, arthritis, and others.
Did you know that 1 lb of Fat equals 3,500 calories (500g of Fat is 3,600 Calories)! If you cut back or work off 3,500 calories, then you will lose a full 1 lb of body fat, that is real weight loss. There is no magic or trickery, to lose weight like this is a straight forward and scientific process.
Important Note: Doctors and other experts recommend that you keep any weight loss to a sustainable and healthy 1 to 2 lbs (500g to 1 kg) approximatly per week to ensure your body can adapt to the change without problems or side-effects.
While shedding pounds is not always easy the basic science behind it is simple: Burn more calories than you eat in a day. 1 lb of fat is roughly 3,500 calories, so to lose weight by a kilogram or just over 2 lbs per week means you have to cut 7,700 Calories from your diet every week or 1,100 Calories each day. This creates a "calorie deficit" that forces you to start burning body fat for energy.
Here are 3 Simple Steps to drop a half kilo or 1.1 lb of fat…
- Know what you need
- Move your body
- Eat In, Eat Small
Know what you need
To create an effective calorie deficit, you need to know and understand your bodies normal needs when it is maintaining its status quo (not gaining or losing weight). For example, a large 6’3’’ man uses and needs a lot more calories in a day than a 5’4’’ woman will. Your level of activity is also important, the more active you are the more you need to eat to sustain your weight.
Learn how to calculate your daily calorific needs, do not simply depend on the published average recommendations. Nobody is exactly average, and as you lose weight (or gain weight) your needs will change so remember to revisit your calculations on a regular basis.
Once you understand your needs then you can work out how much weight loss you can practically and sustainably lose daily…
For example, a woman in her mid 30’s, between 5’4 and 5’5 (163cms), weighing in at 130 lbs (59kg). Wants to lose weight, 10 lbs approximatly. Normal calorie intake when not gaining or losing weight is probably 1,400 to 1,500 calories per day.
To lose 10 lbs (4.5 kg) requires a total calorie deficit of 35,000 calories. Setting a target to lose weight of 2lbs per week (lose 10 lbs in 5 weeks) you will need to cut out 7,000 calories a week or 1,000 calories per day. This would leave you living of black tea and around 4 slices of dry bread per day or one very small meal.
Realistically, aim to lose the 10 lbs in around 2 months, targeting 0.5 to 1 lb weight loss weekly. This would be sustainable with a 1,200-calorie daily diet (200-300 calorie deficit) and some additional moderate exercise every day.
On the other hand, take a 6’2’’ man needing to lose weight with a tareget of 50 lbs. With a normal daily intake of around 2,500 calories he can easily handle a deficit of 500 calories per day and/or a moderate increase in exercise to reach the target in around 6 to 8 months (sustaining an average of 1.5 to 2 lbs per week weight loss).
Move your body
Movement is exercise, even the simplest exercise can make a big difference when trying to lose weight. For our man in the example above a 30-minute brisk walk (3 to 3.5 mph, a mile in 17 to 20 mins) every day will use up an additional 250 calories approximately. This leaves 250 calorie deficit to come from his diet or he can speed the weight loss if the 500-calorie deficit in his diet is manageable!
The experts tell us that exercise is cumulative, two 15-minute walks is the same as a 30-minute walk. So, get off the bus early, use the stairs, park at the back of the car park, walk to the corner shop, help with the chores at home, do some gardening. Simply, get active, move your body, every bit of exercise counts when it comes to burning calories and losing weight.
Eat in, Eat small
When you eat out or have a take away you are subjecting yourself to high fat, high-calorie foods. You are also tempting yourself to eat a larger portion then you might if you made it yourself. When you eat at home you can control your calorie intake, and I don’t mean the dreaded calorie counting where you need to know the measure of everything. Simple common sense and realistic portion sizes go a long way to keeping the calories down.
Oven chips, not deep fried; grilled, not fried; real meat, not processed (real chicken breast, not goujons or nuggets etc.).
Remember the target is to reduce your overall calorie intake below your normal sustenance level. You do this by moving your body more and eating less, this way your body consumes body fat to make up the calorie deficit it needs to sustain itself and stay healthy.
Losing weight is not easy, but a modicum of common sense, some self-control, and a little knowledge can make it a lot easier to sustain and manage continuous realistic weight loss.