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Carol Ann
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How Do I Lose Weight--I Mean Really--How Do I Lose Weight??

posted on9 December, 2010

According to the Centers for Disease Control and Prevention, 67% of American adults are overweight. Of that statistic, 34% are considered obese. With the weight loss industry being a multi-billion dollar maker, it is perplexing how the statistics are continuing to rise. While individuals continue to search for a miracle solution for weight loss, the tried and true method is diet and exercise adhered with a little bit of knowledge, discipline, and determination.

Effective Weight Loss
The most safe and effective rate at which you should lose weight is about 1 to 2 pounds per week. You may lose more weight at the beginning of your weight loss program, but the rate at which you lose should slow down to produce permanent results. Losing too much weight too fast will only increase your likelihood to put back on the weight and then some.

Weight Loss Formula
In order to lose weight, you must expend more calories a day than you consume in a day to create a deficit of calories thereby resulting in weight loss. One pound of fat equals 3,500 calories. Therefore, in order to lose 1 to 2 pounds a week you need to create a deficit of 3,500 to 7,000 calories a week through diet and exercise.

Cardio Exercise
In order to burn 500 excess calories a day, incorporate cardio exercise such as walking, running, rollerblading, swimming, or biking. American College of Sports Medicine recommends cardio exercise 3 to 5 days a week for 20 to 60 minutes per session. Exercise at an intensity rate that makes you breathe heavy.

Weight Training
Increasing muscle tissue will increase your basal metabolic rate influencing weight loss. Incorporate at least 2 days a week of resistance training that works all the major muscles in the body.

Proper Nutrition
In order to lose weight, you must eat high quality foods with lower calories. Although the goal is to reduce daily caloric intake, going too low will cause your body to store fat. Unless supervised by a physician, men should not go below 1,500 calories a day, and women should not go below 1,200 calories a day. Eat 5 to 6 small meals throughout the day.

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