How to Lose 1 Pound of Fat
As the obesity epidemic continues to spread, more and more people want and need to lose fat. One lb. of fat is equal to roughly 3,500 calories. As such, in order to lose 1 lb. of body fat, it is necessary to burn 3,500 more calories than you consume. The most practical approach to meeting this goal involves a combination of dietary discretion and exercise.
Instructions
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Set a goal for steady, realistic weight loss. Select a goal that is reasonably attainable, as discouragement and frustration will lead to failure.
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Over a period of 5 to 7 days, measure and record as accurately as possible all foods and liquids you consume.
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Using a reliable text or online resource, determine the total calories you consumed over the course of each day. From this data, extrapolate average calories consumed per day.
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Determine the amount of daily calorie deficit you need to accomplish your goal. For example, if your goal is to lose 1 lb. of fat in one week, it will be necessary to burn 500 calories more than you consume each day.
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Establish a diet that will provide 200 to 300 fewer daily calories than you currently consume.
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Establish an exercise program that will burn the number of additional calories needed to achieve your goal.
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Tips & Warnings
A good program would burn 500 more calories than are consumed in a day. Such a regimen would have you losing 1 lb. of fat in roughly one week.
While conventional wisdom holds that aerobic exercise is needed to maximize weight loss, weightlifting, when performed for weight-loss purposes, can equal or exceed the effects of aerobic workouts. Weight training also complements the loss of fat with increased muscle tone and definition. Select exercises that require multi-joint motions and perform 10 to 20 repetitions per set, with minimal rest time between sets.
The best exercise programs incorporate both aerobic and strength training activities.
In formulating the dietary portion of the program, maximize dietary fiber intake. Dietary fiber brings a variety of additional health benefits and also provides a feeling of fullness that will minimize urges to snack.
Estimating food intake is difficult to do with the naked eye. Weigh meats with a scale and measure other foods when possible.
Consult with your physician before beginning any new exercise program.
