Are you wondering how to lose weight? Weight loss is more than looking better, it’s about improving your overall health. We provide a weight management service by health professionals at AMA Medical Center in Lynn.
The first and most effective approach to reducing weight is to reduce the number of calories you consume. You can’t lose calories if you don’t burn more calories than what you are consuming. This is basic physics. Here are some tips for successful weight loss that can help you reduce the number of calories intake.
Always check food’s calories
The most effective way of reducing how many calories you consume is to keep a check of what foods you are eating. Since most of the food you are eating has already been thoroughly analyzed by the Department of Health and FDA, you can easily check for their number of calories. The average male consumes anywhere between 2000 to 3000 calories a day, while for females, this figure is around 1500-2500.
Here are some rough figures that you should know:
• One slice of your average pizza is about 230 calories
• One can of cola is about 150 calories
• One hamburger (quarter-pound) with cheese is about 500 calories
Change your habits
Another effective way of reducing the number of calories you are consuming is to change your habits. Many people have an unhealthy coping mechanism where they consume a considerable amount of food whenever tragedy befalls them. Other people love restaurants and bars all the time.
Changing your habits might help you not only eat healthier but also reduce the number of bad calories that you consume.
Eat healthy food
Fried food usually has the highest number of calories, mainly because of all the oil that the food absorbs when it is being fried. This is one of the many reasons why it is not recommended to consume fried foods for longer periods.
Healthy food such as green vegetables and fruits are more likely to make your stomach feel full, all the while considerably reducing the number of calories that you consume.
Processed food? Never!
Processed food is the worst thing that you can consume. The human body is not designed to efficiently process processed food and unpack all the nutrients needed for the body. Don’t eat food that is canned, frozen, or packaged such as cookies and chips because they can considerably increase your weight even with a lower calorie count.
How many calories do you need to burn?
To lose 1 pound of weight, the human body needs to burn about 3500 calories. This means you can either not eat for an average of two days to lose 1 pound of weight or do enough fitness activities that help you burn those calories. In any case, you will need to burn multiples of 3500 calories if you want to lose weight effectively.
The healthy weight loss rate
It is a well-known fact that losing too much weight at once is never healthy. The human body is adaptable but losing a considerable amount of weight at once can lead to several conditions such as:
• Muscle loss
• Lower metabolism
• Nutrient deficiency
• Being exposed to a variety of health-related conditions
• A loss in the quality of life as well as worse mood
This is why professionals recommend losing no more than 1 and a half-pound of weight per week.
Exercise always helps
Many people run from the gym because it might be very difficult to keep yourself active enough to head over to the gym every day. The gym is not the only way to exercise, though it is one of the most effective ones.
Activities such as running, skipping, jogging, or even walking for a prolonged period are some of the things that you can do any time of the day.
Keep your mood up
Obesity is linked to depression, but it works the other way as well. People who are depressed are very likely to gain weight even with the same calorie intake. This is because a loss in the mood can dramatically reduce one’s metabolism rate. This loss can cause your body to swell up and gain weight.
For any information and weight loss help please call us at (781) 581-6181 or contact us online.
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