Simple math of weight loss: how many calories to eat, how many to burn



The correct calculation of how much to eat and how much to spend for a desired weight loss goal. | Photo credit: iStock images


  • So, did you love the dress you saw your favorite actor strutting around in?
  • Or the way your best friend wears a sports suit with ease and elegance because she doesn’t have an ounce of overweight?
  • And you have decided that since this office party is approaching or your mom is having a Diwali party, you just need to lose weight fast.

So how much weight do you want to lose and how quickly?

Say, 15 kg in 3 weeks.

No! You’re kidding me, aren’t you? …

OK, wait, wait, wait! Not so fast!

Is this what goes on in your mind or with your friend when you are chatting? Are you planning new diets or embarking on random weight loss plans, expecting a miraculous loss of the pounds you took so long to put on?

Seriously, it is very important that you speak to your doctor before formulating an ambitious weight loss plan – although your intentions may be purely to improve your health. Because, unfortunately, even if these diets help you lose weight, you are unlikely to maintain a healthy weight in the months and years that follow – because, without a doubt, the most effective way to lose weight and to maintain it is to lose it gradually.

Even the most followed weight loss plans stop working after a while. The body’s response to the exercise and diet regimen you put it in stages. Weight loss tends to stabilize after a while and you may need to make other changes.

The acceptable (healthy) weight loss rate per week:
According to NHS (UK), if you are trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. (or 1 lb and 2 lb) per week. If you are losing weight faster than this and are at risk of health problems including malnutrition and gallstones, as well as feeling tired and sick.

Calculate how much weight you need to lose and get a personal daily calorie range to stick with with our healthy weight calculator.

Here are smarter weight loss tips from Donald D Hensrud, MD, MPH, who was a member of Mayo Clinic staff for 25 years and is currently Associate Professor of Nutrition and Preventive Medicine at the Mayo Clinic and Director of the Healthy Living Program at the Mayo Clinic.

Dr Hensrud says the problem with losing weight fast is that it usually takes extraordinary effort when it comes to diet and exercise – efforts that could be unhealthy and you probably can’t sustain as changes. permanent lifestyle.

Dr Hensrud recommends that a weight loss of one to two pounds per week is safe and reasonable, because while it may seem like a slow pace for weight loss, it is more likely to help you maintain your loss. long-term weight.

Simple Weight Loss Calculations By Mayo Clinic:

  1. It’s the unhealthy excess fat in your body that you want to burn off.
  2. Remember that a pound (0.45 kilogram) of fat contains 3,500 calories.
  3. So, to lose one pound per week, you need to burn 500 more calories than you eat each day.
  4. Calculate that since 500 calories x 7 days = 3,500 calories, a deficit should occur over a week.

Fat is stubborn, be careful not to lose tissue, instead:
According to the Mayo Clinic, if you lose a lot of weight very quickly, you may not lose as much fat as with a more modest rate of weight loss. Instead, you could lose water weight or even lean tissue because it is difficult to burn so many fat calories in a short period.
Simple equations: reduce calorie intake by 500 from your normal diet, increase exercise / physical activities and their intensity to a healthy and tolerable level.
The trick is to replace high calorie foods with lower calorie alternatives and reduce your portion sizes.
For a successful and sustainable weight management plan, you must also increase your physical activity.

But there are exceptions :
But these exceptions are only safe if your doctor has done the math with you and agreed to your plan. Indeed, in some situations, however, faster weight loss through a low calorie diet is necessary as the affected person may face serious health problems due to obesity.

The Mayo Clinic Jump-Start Weight Loss Diet:
According to Dr. Donald Hensrud, MD of the Mayo Clinic, some diets include an initiation phase to help you jumpstart your weight loss. He cites the example of the Mayo Clinic Diet.

  1. In the Mayo Clinic Jump-start diet, you have a quick start phase.
  2. In the quick start phase, one can lose 6-10 pounds in the first 2 weeks.
  3. Mayo Clinic promises to deploy only a combination of many healthy and safe strategies at the same time – no gimmicks or extreme diets.
  4. After the initial two-week period, you move on to the recommended weight loss of one or two pounds per week.
  5. This way, you have time to make the necessary lifestyle changes, such as eating a healthy diet and increasing your physical activity, needed to maintain long-term weight loss.

The journey counts, not the destination:
According to U.S. Centers for Disease Control and Prevention (CDC), even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugar. According to the CDC’s recommendations, even if the overall goal seems big, think of it as a journey rather than just a destination. You will learn new eating and physical activity habits that will help you adopt a healthier lifestyle. These habits can help you maintain your weight loss over time.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.

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