The ideal weight loss solution varies from person to person, but there are two fundamental rules all people trying to lose weight should know:
- 1. Five hundred calories per day equals 1 pound per week
All it takes is a calorie deficit each day. The rule to remember is this: A calorie deficit of 500 calories per day will produce a 1 pound weight loss after 7 days.
3500 calories = 1 pound
This can be achieved from calorie restriction, more exercise or, the best – combination of the two.
- 2. Replace fat with fiber
Fats and oils provide 9kcal/gram (kcal=kilo calories)
Alcohol provides 7 kcal/gram
Carbohydrates and protein provide 4 kcal/gram
Fiber provides no calories
The easiest way to eliminate calories is to reduce the amount of fats and oils in each meal. In addition to reducing fats and oils, increase fiber intake. Most people will find that they feel just as full despite consuming fewer calories. If they stick with it long enoug, they’ll not only lose weight but improove their health as well.
Don’t ignore exercise
Dieting is very efficient for weight loss, but it won’t improve your aerobic capacity, increase bone density, or generate the overall invigorating feeling that exercise provides.
well, I would just keep in mind, that body needs fat! It tricky to say increase fiber drop fat! to much fiber is not as good as well! I wold just say that it is important to keep the metabolism going on! if you cut of the food, body will store more!!!!! but once again balnace is the key:)))
Cheers and best of luck V
I think weight loss is all about three things – attitude, diet and exercise. From my experience, reducing carb intake and doing aerobic exercises are keys to successful weight loss.