How to Lose Weight

A sound weight loss program has three components:

• lower caloric intake,
• increased physical activity
• a commitment to life-long change in habits.

Exercise should be an important part of any weight loss program. The table below shows you how many calories you can burn by exercising. Slow and steady weight loss should be the goal with a loss of 1 to 2 pounds per week. Each pound of weight loss requires a 3500 calorie deficit. Once about 10% of the excess weight is lost, maintenanance of the loss for 6 months or so is recommended before more weight loss is undertaken. A more radical approach is more likely to result in yo yo episodes.

The plan should contain at least 1200 to 1500 calories per day to minimize hunger and fatigue. The same diet plan does not work for everyone so it should be flexible and allow adaptations to your habits, tastes, and social situations. It should be based on common foods that meet your nutritional needs-- there are no magic foods that can speed weight loss. Finally, the plan should promote a healthy lifestyle that emphasizes proper eating habits that make weight maintenance possible-physical fitness, adequate sleep, stress reduction, and other healthy habits.