It's a simple mathematical formula, really. In order to burn off one pound of fat, roughly 3,500 calories needs to be burned in the form of energy expended, or 3,500 fewer calories need to be ingested. Over a week, this breaks down to around 500 calories a day that either need to be burned during the course of physical exercise, or trimmed from the daily intake of food. There are many ways to create this caloric deficit, including keeping a food diary, meal replacement, and the addition of a strength-training segment to an existing cardio workout program. You can also purchase weight loss foods online to help curb those calories.
It may seem mundane, but recording what is consumed on a daily basis has been shown to have a marked affect on the amount of weight loss achieved. A study performed as early as 2008 and published in the American Journal for Preventative Medicine recorded that participants who recorded their food consumption on a daily basis had twice the recorded overall weight loss of participants who did not record. There are multiple online programs that provide this service free-of-charge, although a simple spiral bound notebook will do as well. Exchanging food journals with a friend may provide an additional incentive in the form of accountability and encouragement.
During the course of an average 2,000 calorie consumption a day, meals can be assumed to be around 500 calories, for a total of 1,500 calories, and snacks and can be assumed to make up the balance. If those assumptions are made, it is easy to spot how the needed 500 calorie deficit can be achieved by simply replacing one meal with a high-protein, low-calorie substitute. Lunch would be one of the best choices for this strategy, as the energy carry-over from breakfast in theory will mitigate the effects of replacing lunch.
Adding a strength-training segment to an existing workout program has several far-reaching effects that will enhance one's fitness level and boost the metabolic burn necessary to lose weight. Strength training doesn't have to be time or equipment intensive, as most exercises can be performed using simple hand weights and one's own body weight. A strength-training segment of 30 minutes a day, three times a week will achieve excellent results, because strength-training exercises have been shown to raise one's resting metabolism rate, effectively aiding the body to burn calories while at rest. Weight-bearing exercises such as strength-training also vastly reduce the appearance of osteoporosis, a damaging bone-density condition that can arise in later life.
In conclusion, by integrating just a few small changes, a caloric deficit can be created which will rapidly translate to achieving a weight loss goal and a healthy life-style.
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