Weight Loss Tips, Diet Plans, Programs, Pills, Home Methods (original) (raw)

What are weight loss goals?

”Weight

Weight loss takes calorie reduction and increased activity.

Whether your weight-loss goals involve trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast weight loss will occur. Remembering the following simple healthy eating diet tips and putting them into practice can lead to weight reduction without the aid of special diet plans, weight loss programs, fitness books, or medications.

Our body weight is determined by the amount of energy we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. Metabolism is the sum of all chemical processes within the body that sustain life. Your basal metabolic rate is the number of calories (amount of energy) you need for your body to carry out necessary functions. If your weight remains constant, this is likely a sign that you are taking in the same number of calories that you burn daily. If you're slowly gaining weight over time, your caloric intake is likely greater than the number of calories you burn through your daily activities.

Every adult is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy or the number of calories we burn each day.

The number of calories we burn each day is dependent upon the following:

For some people, due to genetic (inherited) factors or other health conditions, the resting metabolic rate (RMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.

Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.

What is the most efficient method for weight loss?

The best approach for weight loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity. An old rule of thumb was to lose 1 pound, you need an expenditure of approximately 3,500 calories, often achieved by cutting 500 calories per day). This was achieved either by cutting back on your food consumption, by increasing physical activity, or ideally, by doing both.

However, in 2013 the 3500-calorie-per-pound rule was studied and it found most people lost less weight than the 3500-calorie rule predicted, and weight loss slows over time. Many people who try to lose weight find this to be the case, that losing pounds is easier in the beginning, but then they experience plateaus where their weight stays the same.

One problem with the 3500-calorie rule is that as weight loss occurs, the body needs fewer calories, so consuming the same number of calories as you did when you started to lose weight will slow weight loss

Another problem is the 3500-calorie rule assumes everyone responds to the same calorie cuts with the same weight loss. Men and younger adults tend to lose weight faster than women and older adults, and even within these groups, individuals lose weight at different rates.

While cutting 500 calories per day (3500 per week) may work for some people, there is no one-size-fits-all number of calories needed to lose weight.

Examples of the calorie content of some popular foods and beverages include the following:

Any fitness activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day.

How to calculate calorie deficit for weight loss

To calculate your calorie deficit for weight loss, follow these two basic steps:

Step 1: Calculate your maintenance calories

The first step to calculating your calorie deficit is to find out how many calories you need in a day to maintain your weight, also called maintenance calories.

Multiply your weight by 15

A rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight).

Moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities.

So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.

Figure out your BMR and TDEE

Another way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

BMR is the number of calories needed to maintain basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. One popular formula for calculating BMR is the Harris-Benedict formula. According to this formula:

Table 1. BMR Chart

BMR chart shows a male (5' 7" 170 lbs. 43 years old) and a female (5' 3" 130 lbs. and 36 years old)
BMR Weight (lbs.) Height (inches) Age (years) Total BMR
Male 170 5' 7" 43 1734
Female 130 5' 3" 36 1347

Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. Your TDEE equals your maintenance calories. To calculate your TDEE:

Based on the above TDEE formula, a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) have a sedentary lifestyle as shown in the below chart.

Table 2. TDEE Chart

TDEE chart shows a male (5’ 7” and 155 lbs.) and a female (5’ 4” and 110 lbs.) sedentary lifestyle
Physical activity (Exercise) Male TDEE Female TDEE
No Exercise 2081 1617
Light Exercise (1-3 days/week) 2385 1853
Moderate exercise (3-5 days/week) 2688 2088
Heavy exercise (6-7 days/week) 2992 2324

Step 2: Calculate your calorie deficit

The American Heart Association (AHA) suggests knowing how many calories you should be eating and drinking to maintain your weight. Nutrition information on food labels is usually based on a 2,000 calorie per day diet and individuals need fewer or more calories depending on age, gender, and activity levels.

They suggest eating 500 calories less than your maintenance calories a day to lose 1 pound of weight a week.

So, if your TDEE is 2,000 calories, eating 1,500 calories a day for 7 days may help you achieve a weight loss of 1 pound a week as long as you keep your daily activities consistent. Increased physical activity means more weight loss. The AHA recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week.

If you are a beginner, you can start with a deficit of 200 to 300 calories initially and then build up to eating 500 to 750 calories under your maintenance calories.

SLIDESHOW Weight Loss Challenges: Why Can't I Lose Weight? See Slideshow

How fast should you expect to lose weight?

Most fitness and nutrition experts agree that the right way to lose weight is to aim for a safe, healthy rate of weight loss of 1 to 1½ pounds per week. Short-term dramatic weight loss is rarely healthy or sustainable over time. Modification of eating habits along with regular exercise is the most effective way to lose weight over the long term. It is also the ideal way to ensure weight stays off.

Starvation or extreme diets may result in rapid weight loss, but such quick weight loss can be unsafe and is almost impossible to maintain for most people. When food intake is severely restricted (below approximately 1,200 calories per day), the body begins to adapt to this state of poor nutrition by reducing its metabolic rate, potentially making it even more difficult to lose weight. This also happens when dieters engage in fasting or skipping meals. It is also possible to experience hunger pangs, bouts of low blood sugar (hypoglycemia), headaches, and mood changes from overly stringent dieting. These health symptoms can result in binge eating and weight gain. Since a highly restrictive diet is almost impossible to maintain for a long time, people who attempt to starve themselves thin often start to gain weight again when they stop dieting and resume their former eating habits.

The no-diet approach to weight control

By adopting sensible eating habits and practicing portion control, you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight. Often, weight loss occurs on its own simply when you start making better food choices, such as avoiding:

While nothing is forbidden, when you do succumb to temptation, keep the portion size small and add a bit more exercise to your daily workout.

By replacing some unwise food choices with healthy ones, you'll be cutting back on calories. If you add some moderate physical activity, you have an excellent plan for losing weight without the need for special or inconvenient (and often expensive) diet plans. It's also important to follow healthy eating guidelines in general, even after you have lost weight. This should include sufficient amounts of protein, vitamins, and minerals with limited amounts of fat and sugar.

Health News

An example of a successful no-diet weight-loss journey

A 45-year-old woman has gradually put on 12 pounds over the past year. In the last month, she's faced a stressful work deadline and added another 4 pounds to her frame.

This individual's goal is to lose the 16 pounds she has gained. Since her weight has been gradually increasing, she knows she is consuming more calories than she is burning, especially with her sedentary job. She decided that losing weight at a rate of 1 pound per week (let's say for this woman it is equal to a deficit of about 3,500 calories, or cutting 500 calories per day) would be acceptable and would allow her to reach her goal in about four months.

She decided to make some changes that will allow her to cut back an average of 250 calories per day.

To reach her goal of a 500-calorie-per-day savings, she adds some exercise.

By making just some of the dietary cutbacks mentioned and starting some moderate exercise, this individual can easily "save" the 3,500 calories per week needed for a 1-pound weight loss, leading to a healthy rate of weight loss without extreme denial or deprivation. Furthermore, her changes in diet and lifestyle are small and gradual, modifications that she can maintain over time.

What about special diet plans and weight loss programs?

Many people prefer to have a set of rules to follow when dieting. Others may crave emotional support from attending counseling sessions or meetings. Diet products, fitness and nutrition books, and health services have become a billion-dollar industry, so many people are looking for help with weight control. Before you jump on the latest diet bandwagon, remember that organized diet plans and programs can only result in weight loss if you burn more calories than you consume. No dietary supplements, exercise devices, combinations of foods, or specific patterns of eating will change this fact.

Some examples of popular diet plans and programs include:

All of these diets have their proponents, and all of them have been successful for some people. Because one's appetite, eating habits, and preferences vary widely among individuals, before you decide on a diet plan, ask yourself if the plan sounds realistic to you.

Finally, consider that once you've lost weight, you may regain the weight if you return to your previous eating habits, so any weight-loss plan should be something you can live with for a long time. Your health care provider can recommend a consultation with a dietitian or nutritionist if you would like help evaluating or developing a weight loss or healthy eating plan.

Remember that the most successful weight management comes from dietary changes and healthy eating choices that will stay with you over time, not from diets that leave you feeling deprived or result in binge-eating episodes.

25 Superfoods that burn belly fat and help with weight loss

Certain foods can help you in your search for proper weight maintenance. These superfoods for weight loss may be just what you need to reach your optimum health goals.

  1. Black beans: Unlike red meat and other protein sources, black beans are free of saturated fat and contain 15 grams of protein. They also contain polyphenols, strong antioxidants.
  2. Salmon: Healthy fats are an important part of your diet. Salmon contains polyunsaturated fats, which are good for your body. Many types of meat and dairy products contain saturated fat, which does not help you to lose weight.
  3. Oats: Beta-glucan is a type of fiber. The soluble form of beta-glucan is found in oats. It is good for weight loss due to its effect on insulin resistance. It helps to decrease food cravings and aids in abdominal fat loss.
  4. Avocado: Avocado is another type of healthy fat. It contains monounsaturated fatty acids (MUFAs), which help to keep you full. It aids in weight loss and lowers body inflammation.
  5. Yogurt: Probiotics are living compounds that grow good bacteria in your colon, which helps with metabolism and weight loss. Yogurt contains these live cultures and milk, making it both satisfying and productive.
  6. Barley: Barley contains a large amount of soluble fiber. It also has resistance starch, which is a prebiotic. It helps to promote healthy gut bacteria. It slows digestion and lowers blood glucose. This nutty-flavored whole grain helps with weight loss and feeling full longer.
  7. Blueberries: Frozen, raw, or cooked, blueberries are a superfood high in flavonoids and anthocyanins. At 85 calories a cup, blueberries protect against obesity and cell damage. In addition, blueberries are very nutritious and low in sugar.
  8. Red bell pepper: Vitamin C fights belly fat and is essential to immune system health. Bell peppers contain three times your recommended daily intake.
  9. Apples: High in fiber, apples contain pectin. Pectin works in your gut to slow digestion. This helps you to stay full longer. The fiber also slows blood sugar absorption. One apple contains 4.5 grams of fiber.
  10. Broccoli: This veggie is a healthful aid and supposedly decreases tumor growth to lower your cancer risk. But this cruciferous veggie contains a high amount of fiber, which aids with weight loss and blood sugar maintenance.
  11. Edamame: Good as a side dish or snack, edamame is low in calories and high in nutrients and fiber. It helps you to stay full longer.
  12. Flaxseed: Flaxseed contains what is known as a ligan. Ligans fight inflammation and reduce metabolic syndrome, which could aid in reducing cholesterol, lowering high blood glucose, and reducing the circumference of your waist. Flaxseed is high in fiber and omega-3 fatty acids.
  13. Capsaicin: This powder suppresses inflammation in obesity and decreases food intake. You can find it in chili powder, curry powder, cayenne pepper, and more. It burns fat, reduces appetite, and increases metabolism.
  14. Almonds: Almond is a tree nut. It has a combination of plant protein, healthy fat, and fiber, all of which play a role in delaying being hungry. Almonds are also low in calories.
  15. Diluted vinegar: Vinegar is a trendy health food item. Its acetic acid can affect fat metabolism. More studies are needed, but it seems to be a metabolism booster.
  16. Cardamom: It has numerous health benefits and was once thought to be an aphrodisiac. It may counter the effects of unhealthy diets. It also reduces inflammation in teeth, gums, and eyelids.
  17. Green tea: Polyphenols are plentiful in the leaves of green tea. Polyphenols are antioxidant-rich and fight cell inflammation and damage. It also protects the heart from diseases. It lowers cholesterol and blood pressure. It is popular in smoothies and other blended drinks. This aids in weight loss, even more so than water.
  18. Raspberries: These berries are full of vitamins, fiber, and nutrients. It boasts vitamin C, which aids in immune health. It helps with feeling full for an extended period.
  19. Dark chocolate: Flavanols are contained in cocoa. It is associated with lowering high blood pressure and low insulin resistance. In the brain and heart, it improves blood flow. The darker the chocolate, the better, because other types such as milk chocolate or white chocolate have fatty and sugary extra ingredients.
  20. Egg whites: Low in calories and high in protein, egg whites are good for diets. They help create a calorie deficiency which reduces body fat.
  21. Asparagus: This fiber-filled veggie helps you to stay fuller longer. It is a diuretic that aids in bloating and is high in potassium levels.
  22. Baked potato: Potatoes have potassium, which is good for blood pressure. It is high in fiber, which helps keep you full.
  23. Popcorn: Popcorn is a whole grain when air-popped and it is low in calories when not topped with excess butter. Whole grains over refined grains burn more calories and reduce body fat.
  24. Spinach: Low in carbs and low in calories, spinach is vitamin-rich. It is very healthy due to its plant chemical contents that cause the secretion of appetite-suppressing hormones that curb your appetite.
  25. Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease. It can go well with other items on this list, like stuffing it in bell peppers.

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When should weight-loss medications or surgery be used?

Although medications for weight loss are available, they should only be used by people who have health risks related to being obese. Doctors usually consider medications to be an appropriate treatment in patients with a BMI greater than 30 or in those with a BMI of greater than 27 who have other medical conditions (such as high blood pressure, diabetes, and high blood cholesterol) that put them at risk for developing heart disease who have been unable to achieve doctor-prescribed weight loss goals with lifestyle changes. It is not recommended that medications be used for cosmetic weight loss or to lose small amounts of weight.

All weight loss medications are designed to be used along with a nutritious diet, exercise, and healthy lifestyle changes. Drugs used to assist with weight loss include:

Weight-loss surgery, which includes procedures such as laparoscopic adjustable gastric banding (LAGB), gastric sleeve surgery (sleeve gastrectomy), and gastric bypass is also available for people with severe obesity whose attempts to lose weight through other medical treatment methods have failed. Most experts agree that bariatric surgery, or surgery to promote weight loss, should be reserved for the morbidly obese (those who have a BMI greater than 40) or those with a BMI of 35 to 40 with obesity-related health problems like cardiovascular disease, diabetes mellitus, hypertension, or severe sleep apnea.

Why is weight loss important?

Maintenance of healthy body weight has health benefits and is important for maintaining both physical and emotional well-being and disease prevention. Excess weight, body fat, and obesity have been associated with an increased risk for numerous health conditions, including:>

It should be noted that a reduction in weight for those who are overweight can have a major impact on the health conditions listed above. Many overweight people also report improved mood, increased self-esteem and motivation, and feeling healthier in general after they have lost weight.

12 tips for successful weight loss

  1. The desire to lose weight must come from the individual. If you're truly ambivalent about making changes in your lifestyle or are doing this to please someone else, you're likely to fail. When making changes, decide what's right for your lifestyle. Your best friend's diet and exercise plan may be completely wrong for your health habits and interests. The key is to find a system that works for you.
  2. Don't blame yourself if you aren't perfect. If you once failed at your attempt to curtail your overeating, it doesn't mean you are a failure at weight control and that you should just give up. Accept that you made a poor choice, but don't let that poor choice influence the rest of your meal plan. The same holds with exercise. Skipping a few workouts doesn't mean you can't get back on track. Weight control does not involve making perfect choices all the time; rather it's about attempting to make good health choices more often than poor ones.
  3. Don't go hungry. Make sure not to skip meals, and always have some healthy low-fat snacks on hand. When you starve yourself, you are more likely to overeat and make bad food choices. Try to eat healthy, regular meals.
  4. Avoid surroundings where you know you're tempted to make poor food choices. Everyone has a time when we're most likely to overeat, whether it's the morning coffee break or after-work gathering with friends. Try to plan other activities or distractions for those times, or plan how you're going to handle them and stick to them.
  5. Surround yourself with people who support your efforts. Even our good friends can knowingly or unknowingly sabotage weight-loss attempts. Spend time with those people who will not pressure you to make poor food choices.
  6. Decide on some nonfood rewards for yourself when you reach interim goals. For example, at the end of the first week of healthy eating or after the first 5 pounds are lost, go see a movie, or download a new app or book.
  7. If you have a slip-up, this is no reason to give up. Giving in to temptation and overeating doesn't have to mean the end of your healthy eating plan. After the overeating episode, just resume the healthy eating plan and forgive yourself.
  8. Stock your pantry and refrigerator with healthy foods. Get rid of the high-calorie, low-nutrition snacks like chips and candy. But don't forget to have plenty of healthier options available as well, such as popcorn (hold the butter), low-fat cheese and yogurt, fruit, instant cocoa without added sugar, sugar-free popsicles or puddings, or whatever appeals to you when you're hungry for a snack.
  9. Study the Internet or your cookbook collection and identify some low-fat recipes you would like to try.
  10. Set small goals and focus on these rather than the "big picture." Decide where you want to be in a week or a month rather than focusing on the total amount of weight you'd like to lose.
  11. Don't compare your weight loss to others. Everyone is different and has different metabolic rates. People also vary in the number of calories they burn daily or how much exercise they do. Aim for a healthy rate of weight loss, and don't measure yourself by what others are doing or their results.
  12. Seek out restaurants and venues where you can stay on track. Many restaurants offer nutritional information and calorie content on their menus, and it's often possible to modify your choices. Get the salad dressing on the side or hold the butter. Substitute vegetables for fried foods. Even starting the meal with a green salad can make you eat less of the high-calorie main dish while adding some vitamins and fiber to the meal.

How do I get past a weight loss plateau?

After starting a weight loss plan, you may start to shed pounds pretty quickly at first. But after a few weeks, you may hit a weight loss plateau, where it seems like you aren't losing weight or the numbers have begun to creep back up.

While this can be frustrating, don’t get discouraged. Your body is getting adjusted to changes in your body, and a weight loss plateau is one of the ways it's trying to return to homeostasis. However, with consistent effort, you can get over the hump by increasing your physical activity to burn more calories or reducing your calorie intake.

Here are some tips to overcome a weight loss plateau:

  1. Restrict calorie intake: Decreasing your intake of carbs will force your body to burn more calories for energy. Keep track of your daily calorie intake of calories and try to reduce them.
  2. Exercise more: Increase the intensity and frequency of your workouts. Maintaining an active lifestyle helps you burn more calories. This is called non-exercise activity thermogenesis or NEAT and includes climbing stairs, walking while working, doing household chores, etc.
  3. Eat more protein: Eating more protein may boost your metabolism, reduce hunger pangs, and help you lose weight while retaining muscle mass. It is recommended to split up protein intake throughout the day because it increases metabolism through food's thermic effect.
  4. Increase your fiber intake: Soluble fiber helps you feel full for longer by slowing the passage of food through your digestive tract. This can help reduce the number of calories you absorb from other foods. Vegetables and fruits are good sources of fiber and nutrients and are low in calories.
  5. Drink more water: Drinking plenty of water may boost metabolism, and having a glass of water before meals can fill your stomach and prevent you from overeating. Black coffee and green tea may also help, as caffeine plays a role in boosting metabolism as well.
  6. Try intermittent fasting: Intermittent fasting is an eating plan where you fast for a certain period and only eat during a certain window, or fast every alternate day. Avoid this if you have diabetes or a heart condition. Talk to your doctor before trying intermittent fasting.
  7. Limit alcohol: Alcohol contains empty calories and suppresses fat burning, which can lead to the accumulation of fat around the belly.
  8. Get enough sleep: Good sleep is essential for both physical and mental health. Lack of sleep results in hormonal disturbances, which further decrease the metabolism rate and increase hunger and fat storage, leading to weight gain.
  9. Manage stress: Try to reduce your stress levels. Being in a state of constant stress increases stress hormones, which can interfere with weight loss.
  10. Don't give up: Building healthy eating and exercise habits takes time and perseverance. If you hit a weight loss plateau, don't get discouraged or give up. Be consistent with your diet and exercise plan and ensure your strategy is sustainable over the long term. Whatever you do, don't go back to old unhealthy habits.

Medically Reviewed on 1/9/2024

References

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