Calories are the energy stored in food. Too many calories can cause you to gain weight. Therefore, when trying to lose weight, you need to reduce the amount of calories consumed each day. According to the Center for Disease Control, there are approximately 3, calories in one pound. Therefore, in order to lose 2 pounds in 1 day, you must reduce your caloric intake by 7, calories. Generally, experts recommend losing around 1—2 pounds 0.
However, losing 1 pound 0. Decreasing your food intake too much can not only make it much more difficult to meet your nutritional needs but also be associated with several adverse health effects. In fact, very low calorie diets have been associated with several serious side effects, including nausea, dizziness, and fatigue Furthermore, severely restricting your food intake may make it more difficult to maintain weight loss over the long term.
This is because rapid weight loss can reduce your resting metabolic rate , which is the number of calories you burn during the day Calorie restriction can also alter the levels of several key hormones that regulate hunger and appetite, including leptin and ghrelin Additionally, although moderate exercise can be beneficial, engaging in excessive exercise in an effort to burn enough calories to lose 1 pound 0. According to some studies, excessive exercise could negatively affect heart health, reduce immune function, and increase your risk of injury 16 , 17 , 18 , Therefore, aiming to lose 1 pound 0.
Losing 1 pound 0. Very low calorie diets and excessive exercise may both be unhealthy and unsustainable. Although it may not be healthy or safe for most people to lose 1 pound 0. There are several strategies you can use to achieve long-term weight loss, including drinking more water, modifying your diet, and adding more cardio to your routine. Although it may be theoretically possible, losing 1 pound 0. Excessive exercise and very low calorie diets are associated with several serious side effects and may make it more difficult to lose weight in the long run.
Therefore, aiming for around 1—2 pounds 0. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. This article explains the factors that affect how long…. How many calories you burn daily depends on your sex, age, and activity level. We look at how many calories are needed to maintain weight or to lose…. If that sounds too challenging, don't worry.
You don't even need a gym membership to complete this workout. In fact, you can lose weight at work with this simple routine. Just take hourly breaks and walk the stairs for minutes.
After several sessions, you'll have a full one-hour workout completed. Got kids at home? Put them to work? Kids love to play games and they love to run around.
Put that boundless energy to work. Take the kids to the park for a game of tag. An interval-style workout can burn calories in an hour. Then head to the playground equipment for a family-friendly workout to reach your complete calorie deficit.
Pack a healthy picnic to bring to the park but keep your calories in control by cutting all of your portions in half. If you do this during two of your meals during the day you can cut another calories to reach the calorie deficit you need to lose 2 pounds per week.
Calories from daily snacks can total more than the calories you consume at mealtime. Those little nibbles add up! To reduce your caloric intake by calories, replace your snacks with a single serving of fresh fruit or vegetable.
You can also eliminate the snacks altogether. Believe it or not, snacking is not required when you're trying to lose weight. In fact, it can actually cause weight gain in some dieters. Hate hard workouts? No problem! Burn an extra calories with two easier but longer workouts during the day. Schedule an early morning walk for an hour in the morning and then again in the evening. Each workout should burn roughly calories.
Meal replacements are an easy way to cut calories from your daily intake. If you replace one or two meals with a lean smoothie, you should reach your goal. You have to make a diet-friendly smoothie , though, which means you don't want to just throw a bunch of ingredients into the blender and hope for the best.
A green smoothie is a great option. It combines spinach, apple, banana, and protein powder. It doesn't sound great, but you'll love it. Do mini workouts today to burn another calories. Do four intense 5-minute weight loss workout sessions to burn an extra calories. Just make sure you exercise hard enough to take advantage of the full calorie burn. Plus, with this style of workout, you actually burn more calories for the rest of the day because of a metabolism-boosting effect called EPOC.
Each of these strategies combines an exercise solution with a food strategy to reach your calorie deficit goal. That said, there will be days when you can't complete both or even one of these specific tasks to reach your weight loss goal.
That's okay! When in doubt, simply eat a bit less. Cut your food portions in half, eliminate sauces and spreads, and drink water. These three simple steps will reduce your caloric intake on a daily and weekly basis. And these small choices are all efforts to build a healthier lifestyle to attain and maintain your long-term goals.
What matters most is consistency. If you have a bad day, laugh it off, and get back on track tomorrow. The least you can do is have a little fun getting there. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Centers for Disease Control and Prevention. What is healthy weight loss? Reviewed Aug 17, Balance food and activity.
National Heart, Lung, and Blood Institute. Guth E. Healthy weight loss. Webb D.
0コメント