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Weight Loss, Do You Know the Healthy Essentials?

Weight loss should include not only a healthy diet but also aerobic exercise (such as walking, swimming, cycling) and weight training. Diet controls how many calories enter your body, and physical activity determines how many calories are burned.

Here are the essential things you should know about healthy weight loss.

3500 calories is the equivalent of one pound of fat. To lose one pound in a week, you’d need to create a calorie deficit of 500 calories each day of the week. (500 calories x 7 days = 3500 calories). A healthy calorie deficit to achieve weight loss is approximately 300 calories per day from food, combined with 200 calories burned per day from physical activity.

1. Lose no more than a pound or two (or one percent of your total body weight) per week. Weight loss greater than that is considered unhealthy. Rapid weight loss will lower the metabolic rate and is usually regained. Small eating habits add up to a lot over time. For example, if you ate a 500-calorie muffin every day on your way to work, that would equal 3500 calories a week, which represents one pound of fat.

2. Eat like a king for breakfast, a queen for lunch and a pauper for dinner. Breakfast, the most important meal, should be the most important meal of the day because it speeds up your metabolism and gives your body the energy to burn fat throughout the day. Dinner should be your smallest meal and one you should eat no less than two hours before bed. Eating close to bedtime puts your body into a fat-storage mode.

3. Avoid long periods without food. Eating five small meals throughout the day is better than eating three larger meals. Large meals on an empty stomach cause large spikes in blood sugar and insulin, which put your body into fat-storage mode.

4. Eat fresh, clean, unprocessed nutritious foods. Eat slowly because it takes your stomach 20 minutes to tell your brain it’s full.

5. Be careful what you drink because sodas, some sweet juices or lattes are high in calories. For example, a 20-ounce Mountain Dew® has 300 calories; a can of Coca Cola® contains a quarter cup of white sugar.

6. Drink 6-8 glasses of water a day. Add a small amount of fruit juice if you want more flavor.

Healthy eating can be delicious, enjoyable, and promote weight loss. Your diet is healthiest if it consists of fresh fruits, vegetables, salads, whole grain breads and cereals, beans, fish, lean chicken and nuts.

If you’re in the dark about what healthy, nutritious foods are, visit the American Dietetic Association’s Eat Right website or the Nutrition Resources menu on my website.

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