Healthy weight loss
What do you need to know about losing weight
A total of 3500 calories equals 1 pound. This means that if you reduce (or increase) 500 calories per day, you will decrease (or increase) one pound per week. (500 calories per day = 3,500 calories per day.)
All foods contain carbohydrates, protein and fat. Carbohydrates provide 4 calories per gram. Protein provides 4 calories per gram. Fat provides 9 calories per gram.
Carbohydrates are either simple or complex. Simple carbohydrates cause more weight gain than complex carbohydrates. Simple carbohydrates include sugar and starch (potatoes, pasta and rice). Complex carbohydrates include fruits, vegetables and whole grains.
What can you do to lose weight
Know your starting point. Keep your food diary for three to five days. During this time, eat what you normally eat. Make a note of everything you eat and drink. Measure items that have no nutritional label. For each item, determine the total number of calories and carbohydrates, protein and fat grams. (you can get this information from a calorie count book, a smartphone app, or a computer program. NDB. Nal. Usda. Gov/NDB/foods provide food nutrients database.) For each project, record total calories and grams of carbohydrate, protein and fat.
Find the problem. Look at the total number of calories you have each day. If you gain weight, you eat too many calories. If your weight is stable, then you know that so many calories contribute to weight maintenance. But you need to reduce your calorie intake to lose weight.
Solve problems. Stop eating (or eat less) of calories. These foods do not provide enough nutrients. For example, soda, alcohol, and candy.
Choose a reasonable calorie target. Start cutting 500 to 1,000 calories from your current daily intake. In this range, adjust your calories to reduce your calories by 1 to 2 pounds per week. If you feel comfortable after 1 to 2 weeks and want to lose weight more quickly, you can reduce it further. No medical supervision, no less than 1,000 calories a day. Some people can lose up to 3,000 calories a day. Others may need to limit 1, 100 calories a day.
No carbohydrate, protein, and fat ideal for weight loss. However, most health experts recommend a balanced diet, about 15% to 15% of calories from protein, provide 20% to 35% of calories from fat, the rest from complex carbohydrates.
Make sure you eat enough protein. Women of moderate size need 50 to 60 grams per day. The average person needs 65 to 75 grams per day. If you are larger, exercise or ill, your protein needs may be higher. Eat regularly if you’re hungry and eat more protein. If you eat only a small amount of salad throughout the day, your metabolism will slow down. It’s no use if you want to lose weight. The following is a typical protein content in ordinary foods: 3 ounces lean meat = 25 grams; 3 ounces fish = 20g; 8 ounces milk = 8 grams; 1 ounce of cheese = 7 grams; 1 egg = 6 grams.
Useful tips and reminders
To lose weight, you must change your habits. This will be slow. Losing one to two pounds a week is a big improvement.
Your goal should be better health and happiness. If you have serious health problems, please tell your doctor. These include type 2 diabetes, heart disease or kidney disease. If you are taking regular medications, consult your doctor because you may need to adjust the dosage as you lose weight. This is especially important if you have diabetes or high blood pressure.
Choose an interesting activity and start moving. For example, walking or hiking. Take tai chi or kick dance lessons. Join a bowling or basketball league. Exercise regulates your muscles and helps to limit sagging skin. Exercise can also build muscle. This will increase the number of calories you burn each day. Do at least 30 minutes of activity a day. Walking, even 10 minutes, is great. The pedometer (step counter) can help you track how much you’re leaving. They can also inspire you.