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Weight Loss Facts

When it comes to weight loss, most people assume that dramatic measures bring dramatic results. While this may be true in some cases, for most people, making a few small changes can lead to sustained weight loss over time.

If you’re trying to cut back but aren’t interested in joining a bootcamp or going on a strict calorie-reduced diet, you can still make small changes to your routine that will get you results.

First, it’s important to understand the basics of weight loss. One pound of fat contains 3,500 calories. So to lose a pound in a week, you would have to reduce your caloric intake by 500 calories per day, or burn those calories through exercise, or some combination. Whatever your choice, you can lose that pound in a week by applying this formula correctly.

Obviously, if you want faster results, you’ll generally have to work a little harder. Assuming you want to lose 2 pounds per week (a healthy and reasonable goal), you’ll need to drop 7,000 calories from your weekly diet either by cutting back on food or exercising.

Although this may seem like a lot, the truth is that most of us are not aware of how many calories we are eating. Cutting 500 calories from your day can be as simple as giving up your morning mocha. Add in an hour of moderate to vigorous aerobic activity and voila, you’ve essentially burned 1,000 calories.

For some people who do an hour of aerobic activity every day, this sounds too intense. In such cases, you may want to try an hour or thirty minute walk and more intense cycling along with a greater reduction in calories.

Chances are, if you haven’t been paying any attention to your calorie intake at all, you can easily find ways to cut five hundred calories or more. Making healthy substitutes is one of the best ways to go.

For example, if you replace your delicious Americano mocha with skim milk, you can save yourself a lot of unnecessary calories. Or you might opt ​​for lightly salted popcorn with nutritional yeast, as opposed to the butter-drenched movie theater variety.

Other options include choosing to drink water with lemon instead of soda. Soda is one of the worst offenders when it comes to weight gain. These fizzy drinks pack you with calories and are terrible for your teeth. So if you have to drink pop and can’t let it go, make sure you choose a sugar-free diet.

Obviously, one of the best ways to start losing weight is to start writing down your food every day. You can start writing down what you eat even before you start the diet to get an idea of ​​where you can cut fat.

For most people, keeping this daily journal will shed light on why they gained weight in the first place. Instead of wondering why you’re not thinner than you are, you’ll start seeing the hard facts about how many calories you’re actually consuming.

You’ll also want to thoroughly research how many calories your particular body needs to maintain its weight. For the easiest results, use one of the many online calculators available. Some are more elaborate than others, but basically, with your height, gender, weight, age, and activity level (or some combination of these), you figure out how many calories your body needs just to stand and breathe.

Once you have it, you can do the math. If you find that you need 2000 calories to survive and maintain your current weight, you will need to reduce your caloric intake (using diet and exercise as described above) by 500 calories per day to lose a pound per week or 1000 calories per day to lose 2 kilos.

However, diets with less than 1,200 calories per day are generally not recommended and are considered crash diets. You can hurt your body and metabolism by crash dieting too often, so you should stick to 1,200 calories or more and add more exercise or settle for a pound or so of weight loss each week.

Losing weight doesn’t have to be an exhausting struggle. Just learning some of the basics of weight loss and starting to pay a little more attention to your daily caloric intake can make a big difference.

If you’re not in a rush to lose weight, but want long-term results, start with these small changes. In a few months you will be a size or two smaller and the wait is definitely worth it.

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