Lose Weight Using a Diet Math

As you can see, there are really only two variables that goes in to this, what you eat and what you consume. That means that you have at least three different ways to make a change. (1)

Eat less, (2) Exercise more or (3) A combination of both.While we do encourage everyone to make room for plenty of exercise in their lives, this web hub is really about option (1). Eat less.
The most common assumption is that 3500 calories is the same as 1 pound (0.45 kg) of body fat. That means that if you want to lose 1 pound in a week, you need to eat 3500 calories less than you consume. If you want to lose 10 pounds, you need to get rid of 35000 calories. That’s not possible in one week, but quite doable in lets say 10-12 weeks. This is the math that goes into losing weight, not that complicated at all.

To realize the most meaningful and permanent weight loss, there is a need to eat healthy in order to lose weight. You need to both exercise and diet. Experienced nutritionists, registered dietitians, exercise physiologists and physicians all agree this is the most successful way to go about it.

What to Eat?

High quality nutrition-rich food is what you need to eat. Losing one to two pounds per week is a good weight loss goal. This is an effective and safe way to lose weight. Women need to restrict their caloric intake to 1500 maxium per day and for men it is 1800. Eat only lean protein such as turkey, skinless chicken, egg whites, low fat dairy such as cottage cheese, skin milk, and yogurt, as well as legumes. As for carbs, focus on whole grain cereals, fresh fruits and vegetables, and lots of water every day.

What Foods Not To Eat?

At all costs avoid foods with high amounts of sugar salt and fat. Examples are all fast foods like hamburgers, french fries and shakes, and all the junk foods, like donuts, cookies, cakes, custards, sodas and soft drinks.

Your Exercise Regime

You should incorporate a routine of both cardio and resistance training. Exercises like rowing, rapid walking, tennis, rowing, jogging and bicycle riding as well as lifting low level weights. It is essential that you spend time warming up before exercising, aim for at least an hour before you do your cool down.


When to Exercise?

You will achieve best results if you can exercise daily, however if you find you can only manage a few days per week to start that will be effective as well. Try to stick to the full hour, intensity will be more beneficial than the frequency.

Keeping it Off

Your main goal will be to achieve weight loss safely, stick to the above plan in order to lose weight which includes a healthy diet and exercise, discipline yourself and do not take shortcuts.