Intentional Weight Loss

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Weight loss tips

One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required.

If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis.

Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for females is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day.

The lowest level recommended for males is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program.

A key to weight maintenance and weight loss is to increase daily activity -- things like taking the stairs, rather than the elevator or walking rather than driving when possible make a real difference.

Adjust food intake gradually for lifetime changes. Reduce fat intake on a daily basis, and reduce intake of other high-calorie foods.

Change habits that focus on food.

Increase knowledge of the calorie content of foods and of calorie expenditure of various physical activities.