Setting A Reasonable Calorie Level for Weight Loss

Weight Loss

Physiologically, weight loss is really simple, one must burn more calories than taken in. Simply put, it is a matter of how much you eat and /or your level of physical activity. In other words, it really is calories in, calories out.

Safe Rate of Weight Loss

Nutritionists recommend a 1 – 2 pound weight loss/week. This rate of loss promotes incorporating lifestyle changes that can last a lifetime. Individuals who try to cut too many calories, may sabotage weight loss efforts in the long run due to metabolic slow down because the body kicks into starvation mode.

In other words, the body will try to conserve calories at some point by decreasing the rate at which it burns calories. Over time, the body will become very efficient in its use of calories. In addition, a drastic cut in calories may lead to hunger and make it difficult to stay on your “diet” very long.

Nutritionists recommend that individuals cut back by about 500 calories each day. This should promote about 1 pound of weight loss each week. Remember, it really is calories in, calories out, so physical activity that leads to burning an extra 250 to 500 calories each day, promotes another ½ to 1 pound loss/week.

Here is an example:

Mary needs about 2,145 calories each day to maintain her current weight.

• To lose 1 pound per week, Mary should cut 500 calories a day = (2,145 calories – 500 calories = 1,650 calories each day)

• To lose 1 ½ pounds per week, Mary should cut 750 calories a day = (2,145 calories – 750 calories = 1,395 calories each day)
  

• To lose 2 pounds per week, Mary should cut 1,000 calories a day = (2,145 calories – 1,000 calories = 1,145 calories)—Note that this amount may be too low to meet Mary’s nutrients needs and leave Mary feeling hungry
  

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.