How do you lose weight?

 Best Approach

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.

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 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:

·        230 calories per slice of pepperoni pizza with original crust.

·        160 calories per glass of dry white wine

·        150 calories in a can of cola

·        500 calories in a quarter-pound hamburger with cheese

·        580 calories in one large banana nut muffin

 

Your BMR (basal metabolic rate) is added to any fitness activity you conduct throughout the day to determine the overall number of calories you burn each day. A 170-pound person who walks briskly for 45 minutes will burn approximately 300 calories. Cleaning the house for the same amount of time burns roughly 200 calories, whereas mowing the grass for 45 minutes burns around 275 calories.

How fast should you expect to lose weight?

Most fitness and nutrition experts agree that a safe, healthy weight loss pace of 1 to 112 pounds per week is the best method to reduce weight. Rapid weight loss in the short term is rarely healthful or long-term sustainable. The most effective strategy to lose weight in the long run is to change one’s eating habits and exercise regularly. It’s also the most effective approach to keep the weight off.

Rapid weight reduction can be achieved through starvation or severe diets, but such rapid weight loss can be dangerous and difficult to maintain for most people. When food intake is severely restricted (below 1,200 calories per day), the body adapts to this state of malnutrition by lowering its metabolic rate, thereby making weight loss even more difficult. This can also occur when dieters go on a fast or skip meals. Overly strict diets can also cause hunger pangs, hypoglycemia, headaches, and mood swings. Binge eating and weight gain can occur as a result of certain health issues. People who try to starve themselves thin generally gain weight again when they stop dieting and resume their previous eating habits, because a severely restrictive diet is nearly impossible to sustain for a long period.

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Very low calorie diets

A very low calorie diet is a medically supervised eating regimen that entails consuming less than 800 calories per day. Obese and very obese patients who are controlling diabetes, undergoing surgery, or preparing for reproductive therapy may benefit from them.

Low-calorie smoothies, soups, bars, or milk porridge are commonly substituted for regular food in this diet.

 

Adults who are obese or seriously obese, defined as having a BMI of 30 to 40, who need to reduce weight quickly should follow a very low calorie diet. They are not the first line of defence against obesity and should not be used on a regular basis.

Very low calorie diets should only be continued for a maximum of 12 weeks under medical supervision. If your doctor has recommended it, don’t go on a very low-calorie diet.

Very low calorie diets are hard to follow

Because they supply significantly fewer calories than are required to maintain a healthy weight, very low calorie diets are less likely to be nutritionally adequate. Men should consume 2,500 calories per day and women should consume 2,000 calories per day.

It is not an easy diet to follow. Side effects can include:

·        feeling hungry

·        feeling low on energy

·        a dry mouth

·        constipation or diarrhoea

·        headaches

·        dizziness

·        cramps

·        hair thinning

While very low calorie diets can provide weight loss in the short term, the weight will most likely return after the diet is over.

Very low-calorie diets are not a long-term weight-loss approach and should only be used as part of a larger weight-loss strategy.

Very low calorie diets are not suitable for most people

If you think a very low-calorie diet would help you, consult your doctor.

Diets that are extremely low in calories are not recommended if you are:

If you’re under the age of 18 and nursing, you’ve probably experienced an eating disorder.
Learn how to eat a well-balanced diet.

If your doctor feels an extremely low-calorie diet will help you, make sure:

The diet is well-balanced in terms of nutrients.
The diet is followed for a maximum of 12 weeks (consistently or irregularly), after which you will receive continued care.
Diets that are very low in calories are the most restrictive, significantly lowering calorie intake, thus medical monitoring is essential.