The weight loss industry is one that takes in billions of dollars annually, but the vast majority of that money is spent on the latest, greatest weight loss systems, pills and potions that promise much, yet regularly fail to deliver. The truth is that the only real way to effectively lose weight and keep it off is by managing what you eat and getting regular exercise. While maintaining a healthy balanced diet is essential, it is also important to realize the part that calories play in the weight loss process, and what the daily caloric intake should be to help kick-start your weight loss plan.
There are a ton of calorie counters online that will help you figure out, based on height, weight and activity level, your calorie intake should be in order to maintain your current weight. It’s also known that in order to lose 1 pound of weight, the average person has to burn 3500 calories, so by doing the math, reducing your calorie intake by 500 every day should result in a weight loss of 1 pound per week. The problem arises when you start to lose weight as the amount of calories needed to maintain that loss changes as well, which in turn means recalculating the figures on a regular basis.
You can continue to use the calorie calculator on a weekly basis so that you can adjust the numbers accordingly, but keep in mind that it is recommended that you do not go any more than 1000 calories below your advised daily caloric intake, and that women must take in a minimum of 1200 calories per day, with 1800 recommended for men, although both of those figures are still considered dangerously low. Keeping a daily journal will help you keep track of your calories, and incorporating exercise will help reduce your daily calorie levels so that you don’t have to rely on diet alone to achieve your goals.
As you approach your final weight loss goal you may find that you start to plateau and weight loss becomes increasingly difficult. This is because your body has adjusted to your calorie adjustments and it becomes more efficient at using energy which will stall your weight loss. At this point it might be a good idea to increase your exercise workload, but not your calorie intake, as switching back to a “normal” daily intake increases the chances of your gaining weight again; it’s the plateau phase where most people fall off their weight loss plan and rebound.
Losing weight should be a lifestyle choice, and by adopting a regular daily plan of diet and exercise you will get there, always keep in mind that a slow, steady weight loss is healthier and more likely to stay off over the long haul. As always, be sure to consult your doctor before setting out on any weight loss program.
