In our quest for better health, a richer life and perhaps a more attractive appearance, we look for an efficient and quick method to lose weight. When you read a magazine or watch television, there are numerous ads for “quick fix weight loss” products. Whether it’s a piece of home exercise equipment or a new revolutionary diet, the lure of a magic cure that does not require much effort to lose those extra pounds in a short amount of time will always attract the gullible and lazy which generates huge profits for the company promoting it.
The reality is there is no “magic cure”. In order to improve our sense of well-being, our fitness level and shed those extra pounds, we must change our lifestyle. A starvation diet is not the answer nor is working out for 2-3 hour every day.
What does it take to be successful at losing weight and obtaining better health? According to the experts, those who are most successful do so gradually and steadily while establishing consistent exercise and eating habits.
BASIC CONCEPTS TO LOSING WEIGHT AND KEEPING IT OFF:
#1. There are two ways to lose weight:
- Burn off more calories than you take in (exercise)
- Consume fewer calories than you burn off (diet)
#2. It is possible to safely lose 1-2 pounds of fat a week. If you lose weight any faster than that, you may begin to lose muscle mass and your strength levels may decrease.
#3. For each pound of fat you want to lose, you have to eliminate 3,500 calories. This should be done with a combination of diet and exercise.
#4. Losing weight through exercise alone involves increasing your activity level considerably.
#5. Diet alone is not a good way to lose those extra pounds. Cutting too many calories will limit the energy you need and may cause your workouts to suffer.
#6. The fastest and perhaps the easiest way to lose weight is with a combination of diet and exercise. If you eat 500 calories less and exercise to burn off 500 calories, you could burn up to 1,000 calories per day. At that rate, you could lose two pounds in a week.
WEIGHT OBJECTIVES CHART
| WEIGHT (lbs.) | REDUCE | MAINTAIN |
|---|---|---|
| 160 | 2290 | 3040 |
| 170 | 2480 | 3230 |
| 180 | 2670 | 3420 |
| 190 | 2860 | 3610 |
| 200 | 3050 | 3800 |
| 210 | 3240 | 3990 |
| 220 | 3430 | 4180 |
| 230 | 3620 | 4370 |
| 240 | 3810 | 4560 |
| 250 | 4000 | 4750 |
| 260 | 4190 | 4940 |
| 270 | 4380 | 5130 |
| 280 | 4570 | 5320 |
| 290 | 4760 | 5510 |
| 300 | 4950 | 5700 |
Remember there is no quick fix, and anyone promising you that is trying to pull the wool over your eyes and line their pockets. By combining discipline and consistency with exercise and nutrition, you can be on your way to a healthier and happier you.
