- Diet & Weight Loss
Breaking Down How to Lose Weight
- Burn More Calories than You Consume
- 1 Pound Contains 3500 Calories
- 1 Gram of Protien Contains 4 Calories
- 1 Gram of Carbohydrates Contains 4 Calories
- 1 Gram of Fat Contains 9 Calories
Losing weight is not a difficult concept to understand. There is only one principal you need to understand, burn more calories than you consume. It is that simple. If an individual has a daily caloric intake of 2000 calories, they would need to consume/eat less than 2000 calories in a day to lose weight. For example, if an individual burns 2000 calories naturally in a day, does aerobic exercise which burns 400 extra calories, and consumes 2100 calories, they would have a difference of 300 calories burned compared to what is consumed. (burned calories: 2000+400=2400, Consumed: 2100, and Difference: 2400-2100=300 extra calories burned)
Education creates understanding and can institute change. There is a way to understand caloric intake and pounds lost. One pound has 3500 calories in it. That means to lose 1 pound an individual would have to burn 3500 more calories than they consume. When that pound is spread over an entire week it is 500 fewer calories a day. In other words, an individual needs to consume 500 fewer calories each day than they burn to lose one pound a week. If an individual naturally burns 2000 calories a day, for that individual to lose one pound a week they would need to consume no more than 1500 calories a day (that is without exercise). (2000-500=1500)
The recommendation for healthy weight loss is 1 to 2 pounds a week. Losing more than 1 to 2 pounds a week could mean that an individual is not receiving the nutrients they need. With a knowledge of how many calories burned to consumed, it is understandable that it is unhealthy to lose more 1 to 2 pounds a week. This is the reason there are no quick fixes. Real weight loss will take work and time.
Important Things to Know
Now that you have this information, to start losing weight, you need to find out how many calories you need daily. The average is around 2000 calories a day. You can find your personal caloric intake by going into any search engine and typing "daily caloric intake". That will pull up multiple sites that will ask you some basic information (height, weight, age) and produce the daily caloric intake you require.
Once you know your daily caloric intake, it's time to find out how many calories you are actually consuming. It is important to understand which foods contain the most calories and which ones have fewer. In every gram of protein there are 4 calories. There are also 4 calories in every gram of carbohydrates. There are 9 calories in every gram of fat. Because of this, it is much harder for the body to break down fat. That is why fat is considered so bad. Remember though, a little bit of fat is good for you. You can now start calculating your calories consumed and calories burned.
Diet and Exercise
Being healthy is the goal, not losing weight. When you understand the concept of calories and how they work in relationship to weight, dieting is no longer the goal. It is important to change your perspective from losing weight to being healthy. When you can do this you will have a better chance of sticking with your goal. Remember this will take work, there are no quick fixes!
Now that you know it is not a matter of dieting, it is a matter of changing your lifestyle and habits. Your understand of what you are eating, and what it does to you, will change the way you think. You need to actively decide to change your eating habits. Remember this is not a diet because you are not going to go back to your old habits.
Exercise is key to success in losing weight. It is good to get 30 minutes of exercise at least 3 times a week. Preferably you would work out 5 times a week. A combination of weight training and aerobic exercise is best for optimal results. Remember when you are burning more calories you can eat more calories.
A note on exercise: there are more advantages to exercise than just losing weight. Some other advantages of exercise include increased energy, depression relief, better mental health, and better sleep.
Words of Encouragment
I hope this hub has helped. I really think that people make this topic way too complicated. When you understanding the simple concepts and principles of something, the task at hand isn't so daunting. Find out how many calories are in different foods and what your caloric intake should be. Find out how many calories you consume and how many you burn through exercise. Education will empower you to know what you need to change and what you are doing well. Good luck and keep it simple!