Obesity

How to lose weight?

The key to weight loss is eating less (usually much less) and exercising. The press is often highlighting that “diets do not work” or “exercise does not work” but the reality is t hat it is people who do not do it properly.  Lets look at this a little further.

  • Diets do not work. Studies have tested different diets. In all cases the diets all worked as expected, when the subjects followed them properly for a full year. The problem is that when many people “go on a diet” they do not follow the diet properly. They snack when not allowed, continue to eat too much, and give up the diet too soon.
  • Exercise does not work. This is true if exercise is limited to once or twice a week and diet does not change. If you exercise for an hour a day and modify your diet you will lose weight faster. A few exercise classes each week will not burn sufficient calories to lose weight. You are probably better off walking every day then doing Pilates twice a week.
  • Counting calories does not work. Counting calories really does work. In studies where subjects were put on  calorie reduced diets they all lost weight, and lost the expected amount of weight (based on 3500 Calories equalling a pound of fat). If you restrict calories you cannot fail to lose weight.

It really does not matter what diet plan or exercise method you use. All that is important is that you reduce calories and exercise often.

Determine how many calories you require each day and then take 500 off. This will be your daily calorie intake to have a 3500 Calorie deficit each week – and lose one pound of fat each week.

Exercise for at least 150 minutes a week, which is 25 minutes a day for six days. This is not a lot of exercise really. Ideally exercise for 60 minutes every day. It sounds a lot, but it is really quite normal. This does not have to be the same exercise (e.g. running) but can be a variety of things, like walking, callisthenics, swimming, cycling, gardening, cleaning, yoga, dance etc. Just be more active.


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