There always seems to be a hot, new diet that claims rapid weight loss. Instead of adopting a particular diet or program at wholesale, understanding the actual process of losing weight will help you develop a program that is most suitable for you.
Calculate Weight Loss Calories
No one likes to count calories, but the reality is that weight loss requires you to be aware of the energy balance that enters and exits your body and is measured in calories. In short, you need to burn more energy than you consume to create the energy deficit necessary for weight loss.
The amount of this deficit depends on how quickly you want to lose weight. According to the Centers for Disease Control and Prevention (CDC), this should be a step-by-step process to be safe and sustainable in the long term. The CDC recommends losing 1 to 2 pounds a week, which most people can achieve by saving about 500 to 1,000 calories a day.
Subtract this calorie deficit from your total daily energy costs (TDEE), which, according to a study published in February 2014 in the Journal of the International Society of sports nutrition (Jissn), is the sum of calories your body consumes for normal body functions plus additional energy costs.
You can estimate your TDEE by adding the calories your body burns naturally in a day, which are called resting metabolic rate (RMR), and other energy sources that are burned according to the American Council on Exercise (ACE), including calories that are not burned-exercise activity. However, it may be more convenient to use the weight loss calculator provided by the National Institute of Diabetes and Digestive and kidney diseases.If you want to find out your RMR yourself, you can use formulas such as the Mifflin-St Jeor equation below. (Remember that you should measure your weight according to ACE in kilograms, height in centimeters and age in years.);
Male: 9.99 x weight + 6.25 x size-4.92 X age + 5
Female: 9.99 x weight + 6.25 x size-4.92 X age-161
Subtract 500 to 1,000 calories from your TDEE to determine your daily calorie goal. For example, if you want to lose 2 pounds a week and your TDEE is 2,500 calories a day, you should eat about 1,500 calories a day to achieve your weight loss goal.
Cut Your Calories
Next, you start to reduce calories in your diet by controlling portions and / or eat low-calorie foods. Focus on Whole Foods such as vegetables, fruits, whole grains and lean protein and try to limit or avoid processed foods (think Snacks such as Chips, sweets and Soda).
Did you know that keeping a food diary is one of the most effective ways to control your weight? Download the MyPlate App to easily track calories, stay focused and achieve your goals!
Weighing food with a food scale can help you achieve your daily calorie and nutritional goals. Cheating diets is common, and weighing preset portion sizes is one way to limit this Problem.
“Food preparation” can raise food planning to a higher level, help you save money and ensure that you achieve your daily calorie goals.
Choose a weight loss program
Once you have set your daily calorie goals and track your calories, you should think about a diet plan that takes more than just calories into account. Some diets focus on certain ratios of macronutrients – carbohydrates, proteins and fats-while others encourage eating “clean” foods or avoiding certain food groups.
Low Carb and low-fat diets are among the most popular and most studied. According to a meta-analysis published in September 2014 in the Journal of the American Medical Association, both low-carbohydrate and low-fat commercial diets are effective for weight loss.
The study included diets Atkins, Zone, Weight Watchers, Volumetrics, South Beach, Slimming World, Rosemary Conley, Ornish, Nutrisystem, Jenny Craig and Biggest Loser. The big Snack? People who want to lose weight should adhere to the diet that they can best adhere to.
Consult your doctor before making any major changes to your diet or exercise program or starting a weight loss plan to ensure that the Plan is safe based on your medical history and any current conditions or medications.
Consider Your Metabolism
In addition to calorie intake, both muscle mass and metabolism play a role in determining your weight loss rate. According to the Mayo Clinic, your metabolism is determined as follows:
Height and composition. Larger or more muscular people burn more calories at rest.
Gender. Men burn more calories than women, because they tend to have more muscle and less body fat.
Age. Older people burn fewer calories as they increasingly lose muscle mass with age.
However, the story about metabolism is much more complicated. A person’s metabolic rate is also partly determined by the genetic material, hormone control, diet composition and environmental factors that affect lifestyle, sleep, physical activity and Stress.
According to the Jissn survey, metabolism slows down adaptively in response to weight loss. This adjustment complicates long-term weight loss and requires you to gradually lose weight and avoid extreme energy deficits (more than 1,000 calories a day) in order to ensure uniform, slow weight loss.
Include physical activity
While a healthy diet and a calorie deficit are the key to weight loss, exercise is also a crucial component.
Aerobics is the most efficient way to burn calories. This includes activities such as running, cycling and swimming. According to the Mayo Clinic, you should include at least 30 minutes of physical activity in your daily routine. However, you may need to spend more time on Aerobic exercise to achieve your daily calorie goal. If you don’t have time for a longer workout routine, divide your workout into 10-minute sections that are spread throughout the day.
According to the Mayo Clinic, weight training such as weight lifting should be done at least twice a week, as muscle mass is crucial for increasing the metabolic rate. Since a calorie deficit for weight loss not only leads to fat loss, but can also lead to muscle loss, moderate strength training exercises during weight loss can help maintain muscle mass and prevent a slowdown in the metabolism of the body.