The key to successful, healthy weight loss.
The number of calories your body needs to maintain its basic physiological functions while at rest is your basal metabolic rate, or BMR. Judy Learn, Nutrition Professor at North Seattle Community College, says that 60 to 70 percent of the energy your body uses is for this purpose, while another 5 to 10 percent helps you digest and metabolize food. People who naturally burn calories slowly often have difficulty maintaining a healthy weight.
Successfully managing your weight comes down to a simple equation: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?
Well for one, weight loss isn’t a linear event over time. When you cut calories, you may drop a pound or so each week for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight. And then the next week you don’t lose anything at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you’ll need to continue cutting calories.
Secondly, while in essence a calorie is a calorie, your body reacts differently to different types of food. So eating 100 calories of high fructose corn syrup, for example, will have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).
Thirdly, losing weight in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but they’re more likely to leave you feeling cranky and starving and losing more cash than weight. Finally, there are emotional aspects of eating that can trip you up. Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin.
The good news is that by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits, you’ll not only lose weight and be able to keep it off, you’ll also improve your outlook and mood and have more energy.
Getting started with healthy weight loss
While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:
- Weight Loss Tip #1. Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to replace high-calorie foods with healthier, lower-calorie alternatives, reduce your portion sizes, and become more active. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
- Weight Loss Tip #2. Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.
- Weight Loss Tip #3. Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
- Weight Loss Tip #4. Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident, boost your mood, or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
- Weight Loss Tip #5. Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.