The most effective way to lose weight is by reducing your calorie intake, while increasing the calories you burn through physical activity.
To lose 1 pound of weight, you have to spend about 3,500 calories. You can achieve this either by reducing the food, increasing physical activity, or both (more ideal).
For example, if you consume 500 extra calories per day for a week without changing the level of physical activity, then your weight will increase about 1 pound per week (5 days multiplied by 500 calories = 3,500 calories, or the amount of calories to produce 1 pound of weight body).
Conversely, if you reduce 500 calories per day for 1 week or burn 500 extra calories per day by way of exercising for a week, then your weight will drop about 1 pound.
All the physical activities you do throughout the day will be added to the BMR (basal metabolic rate) to determine the total calories you burn each day.
For example, a person weighing 170 pounds who spent 45 minutes to walk, is expected to burn about 300 calories.
Same amount of time if spent on cleaning the house, is expected to burn about 200 calories, and mowing the lawn for 45 minutes will take up about 275 calories.
How fast is the level of weight loss is healthy and safe is it?
Experts generally agree that the rate of weight loss is safe and healthy it is about 1.5 pounds per week.
For the long term, changing diet and exercising regularly are the most effective way to lose weight. In addition, two ways are also the most ideal method for maintaining weight loss.
Indeed, a very strict diet might result in a drastic weight loss. But generally, the decline was almost impossible to maintain.
Because, when the amount of food is limited to a very minimal amount (less than about 1,200 calories per day), then the body will begin to adapt the Events of the lack of this nutrient, which is by slowing down metabolism, which could potentially make you more difficult to lose weight.
In addition, with a very strict diet, then it is very likely you will get unpleasant side effects, such as extreme hunger, headaches, and mood changes. These side effects can lead to binge eating and weight gain.
Due to a very strict diet is almost impossible to sustain in a long time, then the people who try to lose weight by starving themselves, sometimes the weight will go up once they are no longer dieting.