Why should i lose weight
Likewise — despite endless debate about the relative value of different approaches — in head-to-head comparisons, diet plans that provide the same calories through different types of food lead to similar weight loss and regain. That is the minimum number of calories you need per day without any physical activity. An article in the August issue of SHAPE magazine had a formula that I think works really well. The root of the problem is not willpower but neuroscience. On the days that you work out, add half the calories you burn to your daily intake. If someone starts at 120 pounds and drops to 80, her brain rightfully declares a starvation state of emergency, using every method available to get that weight back up to normal. NYTimes. However, if you have a desk job and are at the computer most of the day, stick with the number in Step 1. First of all, when you drop your calories too low, your body responds by slowing down your metabolism. A previous study found similar metabolic suppression in people who had lost weight and kept it off for up to six years. EXAMPLE 1: Debbie is a busy nurse, and her goal weight is 125 pounds. Metabolic suppression is one of several powerful tools that the brain uses to keep the body within a certain weight range, called the set point. For three decades, starting at age 13, I lost and regained the same 10 or 15 pounds almost every year. If you have a very active job (i. On my most serious diet, in my late 20s, I got down to 125 pounds, 30 pounds below my normal weight. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. I wanted (unwisely) to lose more, but I got stuck. The diet industry reacted defensively, arguing that the participants had lost weight too fast or ate the wrong kinds of food — that diets do work, if you pick the right one. So, if your goal weight is 130, you should aim for no less than 1,300 calories each day. Here is how many calories she should target to lose weight.
The range, which varies from person to person, is determined by genes and life experience. This coordinated brain response is a major reason that dieters find weight loss so hard to achieve and maintain. So, if your goal weight is 130 and you are super active each day, you should add on an additional 390 calories to consume. So, it is important to strike a good balance when determining the number of calories to consume each day. a nurse, a busy mom), you should add an additional 3 calories per pound of your goal weight. Step 1: Multiply your weight goal by 10. Whether weight is lost slowly or quickly has no effect on later regain. When she works out, she burns approximately 300 calories, so we add half of that (150 calories) on to her total. In private, even the diet industry agrees that weight loss is rarely sustained. On days that she does workout, she should target 1,775 calories. When I gave up on losing and switched my goal to maintaining that weight, I started gaining instead. In other words, if you burn 300 calories during your workout, add an additional 150 calories to your daily allotment. e. Eating too few calories will zap you of energy and can affect your looks (i. This will cause you to burn fewer calories, which is definitely NOT what we want to happen. com no longer supports Internet Explorer 9 or earlier. e. A vast majority of those who beat the odds are likely to end up gaining the weight back over the next five years. So, on days that Debbie does not work out, she should target 1,625 calories. dry skin, limp hair).
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