Facts you should know about weight loss

 

Whether your weight-loss goals are to drop 5 pounds or 50, the same factors apply in determining how much weight you lose and how quickly you lose it. Without the use of any special diet plans, weight loss programmes, fitness manuals, or pharmaceuticals, remembering and implementing the following easy healthy eating diet advice can lead to weight loss.

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 The quantity of energy we take in as food and the amount of energy we expend in our daily activities influence our body weight. Calories are a unit of measurement for energy. Metabolism refers to the sum of all chemical activities that keep the organism alive. Your basal metabolic rate (BMR) is the quantity of calories (energy) your body requires to perform essential tasks. If your weight remains constant, it’s likely that you’re consuming the same number of calories that you burn on a daily basis. If you’re gradually gaining weight, it’s likely that your caloric intake exceeds the quantity of calories you expend through everyday activity.

Every adult has control over how much food he or she consumes each day, thus calorie intake is something we can manage. We can also manage our energy production, or the number of calories we burn each day, to a large extent. The amount of calories we burn each day is determined by the following factors:

The number of calories we burn every hour merely by being alive and sustaining physiological processes is known as our basal metabolic rate (BMR).
Our physical activity level
The resting metabolic rate (RMR) can be slightly higher or lower than usual for some people due to genetic (inherited) variables or other health issues. Our weight has an impact on how many calories we burn at rest since the more calories it takes to keep your body in its current state, the higher your body weight. To maintain body weight, a 100-pound person consumes less energy (food) than a 200-pound person.

How many calories we need to eat each day is partially determined by our lifestyle and work habits. Someone who works in a job that requires a lot of physical labour will naturally burn more calories per day than someone who sits at a desk all day (a sedentary job). Exercise or increased physical activity can help those who don’t have professions that involve a lot of physical activity burn more calories.

To maintain a healthy weight, an average woman between the ages of 31 and 50 who lives a sedentary lifestyle need approximately 1,800 calories per day. Around 2,200 calories are required by a man of the same age. A moderate amount of physical activity (three to five days of exercise each week) necessitates an additional 200 calories per day. Exercise regimens that are more demanding, such as those that focus on cardio, can burn even more calories.

How do you lose weight?

Reducing the number of calories you consume while increasing the number of calories you burn through physical exercise is the greatest way to lose weight. A calorie expenditure of around 3,500 is required to shed one pound. You can achieve this by reducing your food intake, increasing your physical activity, or, better yet, doing both.

For example, if you eat 500 calories more per day for a week without increasing your activity level, you will gain one pound (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain). Similarly, if you eat 500 calories less every day for a week or burn 500 calories per week through activity, you will lose one pound.

The following are some examples of calorie content in some common foods and beverages:

·        One slice of original-style crust pepperoni pizza – 230 calories

·        One glass of dry white wine – 160 calories

·        One can of cola – 150 calories

·        One quarter-pound hamburger with cheese – 500 calories

·        One jumbo banana nut muffin – 580 calories