Eating to Lose Weight

Copyright (c) 2013 Perry Bird

People cannot effectively lose weight by starving themselves. Any weight you lose on a crash diet will be mostly water weight, and once you resume your normal eating habits, you will probably end up replacing all of it. Successful weight loss requires adopting the right dietary and exercise regimen.

Mathematically, people must burn more calories than they consume, but it is difficult to know for sure how many calories you are ingesting and how many you are consuming through activity. People can make reasonable estimations to reduce their caloric intakes and increase their exercise levels. Anyone considering a new diet and exercise program should ideally consult with his or her physician first, and then work with a registered dietician in order to determine an appropriate eating-plan and exercise schedule. Usually, dieters will write down what they consumer on an average day, try to determine what sorts of nutrients they are lacking, if any, and what macro-nutrients they are overeating. Macro-nutrients include protein, carbohydrates, and fat. Protein and carbohydrates contain four calories per gram and fat contains nine calories.

A pound of body fat is approximately equivalent to three thousand five hundred calories. A person with a calorie deficit of three thousand five hundred in a given week will lose one pound of fat that week. Losing one to two pounds per week is a good pace for anyone who wants to maintain their weight loss long-term. Eating two hundred fifty fewer calories than you need per day, and burning off two hundred fifty calories per day through exercise will do the trick for a person with a normal metabolism. One half hour of using an elliptical trainer or speed-walking daily will suffice, as will cutting out just one bottle of a sweetened beverage. Even taking a thirty-minute walk five days a week is a good start. Moderate exercise is a good habit for anyone, since its health benefits exceed the health benefits associated with weight loss.

After losing weight, it is important to maintain a moderate exercise regimen. Eating large amounts of low calorie, bulky foods will make it that much easier to stick to a reduced calorie diet. Most non-starchy vegetables are filling, high in fiber, and low in calories by weight. Many of them are also packed full of vitamins and minerals, including antioxidants. Filling your diet with sweet potatoes, broccoli, colorful bell peppers, carrots, spinach, red cabbage, and dark green lettuce will help you eat less and healthier simultaneously. Fruit is usually slightly higher in calories than vegetables, but it is still relatively low-calorie and full of nutrients. Fruits and vegetables should form the basis of anyone's diet. Drinking an optimal level of water and calorie-free beverages like tea will also help towards reducing appetite and improving a person's overall health.

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