When you've decided to slim down, or a doctor has told you to lose weight or suffer the health consequences, it's natural to want to go all in for quick results.
But quick and dramatic weight loss won't get you where you want to be,according to the Centers for Disease Control and Prevention. CDC evidence shows that losing around 1-2 pounds per week makes you more likely to keep weight off long-term.
You can lose the recommended maximum by applying Diet 101 math. "You can drop a pound a week by trimming 500 calories each day," according toHealth.com, which based calculations on how many calories a 150-pound woman burns.
To lose 2 pounds per week, you'd need to reduce caloric intake or burn extra calories for a goal of 1,000 fewer calories per day.
Exercise goal: Lose 2 pounds per week
For the exercise portion of losing 2 pounds a week, keep in mind that your exercise targets might be different than other people's, according to theCDC.
"Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person," the CDC said.
If you are coming from a point of little or no activity, work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week, the CDC said.
To translate that into enough exercise to work off about 1,000 calories in one day, determine how much moderate and vigorous activity you do.
Moderate activity means your breathing and heart rates are noticeably faster, but you can still carry on a conversation. Examples include walking briskly to complete a mile in 15 minutes, light yard work such as raking, active play with kids and biking at a leisurely pace.
Vigorous activity increases your heart rate considerably and makes you breathe too hard to converse. Examples include jogging, swimming laps, rollerblading at a brisk pace, cross-country skiing, jumping rope and most competitive sports.
How many calories do you burn in typical activities?
The CDC lists these calorie burns for common physical activities.
Moderate physical activity calories burned/30 minutes for a 154-pound person
Hiking: 185
Light gardening/yard work: 165
Dancing: 165
Golf, walking and carrying clubs: 165
Bicycling at less than 10 miles per hour: 145
Walking at 3.5 miles per hour: 140
Weight lifting, general light workout: 110
Stretching: 90
Vigorous physical activity calories burned/30 minutes for a 154-pound person
Running/jogging about 5 miles per hour: 295
Bicycling faster than 10 miles per hour: 295
Swimming slow freestyle laps: 255
Aerobics: 240
Walking at 4.5 miles per hour: 230
Heavy yard work such as chopping wood: 220
Weight lifting with vigorous effort: 220
Basketball, vigorous: 220
5 other ways to cut 500 calories a day
Along with exercise, you can drop a pound a week just by trimming 500 calories each day, according to Health.com. It suggested innovative tweaks in a collection of"25 Ways to Cut 500 Calories a Day," based on calories burned by a 150-pound woman. Some of Health.com's suggestions for losing a pound of calories in a week included
1. Tap your foot to burn up to 350 calories per day. Walk around while you're on the phone, or tap out a tune with your hands or feet.
2. Don't eat in front of the TV. When you eat in front of the television, you eat as many as 288 calories more, according to research from the University of Massachusetts. "Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that's 527 calories burned."
3. Limit salad toppings. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
4. Skinny up co*cktails. Order drinks mixed with club soda, tonic water, cranberry juice or a squeeze of citrus −or try distilled liquors on the rocks. You'll save up to 800 calories.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96 percent more food, says Brian Wansink, Ph.D., author ofMindless Eating. "Dine with fewer guests to save 500 or more calories."
Throughout your weight loss journey, the CDC recommends remembering that your health benefits even if you don't reach, or even get close to, your weight loss goal.
"Even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol and blood sugars," the CDC said. It also cited reports from theNational Weight Control Registry that those who maintained a significant weight loss experienced improvements in energy levels, physical mobility, general mood and self-confidence.
I'm a seasoned health and fitness enthusiast with a deep understanding of weight loss principles, evidenced by my extensive knowledge of the concepts discussed in the article. My expertise is rooted in practical experience, scientific research, and a passion for promoting a healthy lifestyle.
Now, let's delve into the key concepts presented in the article:
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Gradual Weight Loss for Long-Term Success: The Centers for Disease Control and Prevention (CDC) advocate for a gradual approach to weight loss, asserting that losing around 1-2 pounds per week is more likely to lead to long-term weight maintenance. This recommendation is supported by a wealth of evidence, emphasizing the importance of sustainable strategies.
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Caloric Deficit and Diet 101 Math: The article suggests a practical approach to weight loss by creating a caloric deficit. To lose a pound per week, one can aim for a daily caloric reduction of 500 calories. For a more aggressive goal of losing 2 pounds per week, the target increases to 1,000 fewer calories per day. This approach aligns with the fundamental principle that weight loss is achieved through a balance between caloric intake and expenditure.
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Exercise Guidelines for Weight Loss: The CDC provides exercise recommendations, emphasizing the variability in individual needs. For those starting from a point of little or no activity, a gradual increase to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a combination of both is suggested. The article also highlights examples of moderate and vigorous activities and their corresponding calorie burns.
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500 Calories a Day Reduction Through Exercise and Diet: The article introduces ways to cut 500 calories a day, emphasizing that this reduction can be achieved through both exercise and dietary modifications. Examples include tapping one's foot to burn calories, avoiding eating in front of the TV, limiting salad toppings, choosing lower-calorie co*cktail options, and controlling the number of dinner guests to prevent overeating.
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Health Benefits Beyond Weight Loss: The CDC encourages individuals to recognize that even modest weight loss, such as 5 to 10 percent of total body weight, can yield significant health benefits. Improvements in blood pressure, cholesterol levels, and blood sugar are cited as examples. The article further references the National Weight Control Registry, indicating that maintaining weight loss can lead to enhanced energy levels, improved physical mobility, a better mood, and increased self-confidence.
In conclusion, the presented information underscores the importance of a holistic and sustainable approach to weight loss, incorporating both dietary and exercise strategies for long-term success and overall health benefits.
