The healthiest and surest way to lose weight is not through crash diets, diet pills or weird fitness gadgets. Weight loss is still best attained through the long-standing and proven weight loss formula of less calorie intake and more physical activity.
Although more and more people are resorting to weight loss procedures, supplements or fad diets to lose weight fast, studies still prove that slow, natural and healthy weight loss through the right diet and exercise is still the most beneficial way to cut down excess weight and keep it off for good.
Two Essential Components Of Weight Loss
I. Calorie Control
A calorie by the simplest definition is a unit of energy. It is the term used to describe the stored energy found in food specifically in fats, proteins and carbohydrates. The body uses calories to fuel metabolic processes and bodily function like running, thinking and breathing. If you take in more calories than your body requires, those calories are stored as fat–the body’s reserve of energy. Hence, if you want to lose weight, you need to take in less calories so that your body will make use of your stored energy (fat).
So how many calories should a person consume to lose weight?
First off, I should emphasize that each individual has different calorie requirements. The answer to how much calorie you can consume each day and lose weight will depend on a persons basic metabolic rate (BMR) and activity level. In case you do not know yet, BMR is the number of calories your body burns on a daily basis to maintain normal body functions. There are a lot of free BMR calculators online that can help you determine your rate. Your activity level is the amount of calories you expend per day through exercise.
The above mentioned elements should be added together so you can get a rough estimate of how many calories your body uses up on a daily basis. To lose one pound per week (which is about the average healthy weight loss goal), you should aim to cut around 600 calories from your typical diet each day.
Controlling what and how much you eat is only one part of the weight-loss equation. Diet alone may help you drop pounds, but coupling it with exercise is bound to help you get better results in a shorter span of time. And that’s not to mention the added benefits you’ll miss out on, from improved mood, to better sleep, to disease prevention.
The calorie you are able to expend will vary upon one physical activity to another. For example, 30 minutes of running at a rate of 5.2 mph can help you burn off 300 calories, swimming freestyle for the same amount of time will help you lose 255 calories and vigorous weight lifting for 30 minutes will burn off 220 calories.
You may want to go for the activity that burns more calories, but experts recommend that you choose your exercise carefully according to your level of physical fitness and your personal preference. To be sure, it is best to check with your doctor before starting a new exercise regimen especially if you have heart disease, asthma, diabetes, or arthritis.
Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine and making dietary changes that you can sustain.