Simple weight loss truths

If weight loss was that easy, everyone would be slim and there wouldn’t be a multi-million rand market for weight loss drugs, fad diets and fitness programmes. 

The truth is, while some people are endowed with a fast metabolism and the ability to lose weight relatively easily – the majority of people struggle to lose weight and keep it off. If you fall into the latter group, remember that while losing weight might not be easy for you, it’s not impossible!

In fact, there are two simple truths about weight loss that you need to keep in mind: one, eat fewer calories than you burn, and, two, burn more calories than you consume. Picture it like this: If 0.5kg of fat is made up of around 3,500 calories then you need to create a calorie ‘deficit’ of 3,500 calories if you want to lose 0.5kg of fat.

The two best ways to create this deficit is by following these two simple truths...

Eat fewer calories than you burn

Your body burns calories all day as part of your basal metabolic rate and uses energy to perform essential functions such as breathing, digesting and circulating. It also uses additional energy for physical activities such as walking, exercising and working.

Here’s what you need to do: Aim to eat 500 fewer calories each day for a week (unless you’re eating significantly more calories a day than you should be, in which case you’ll need to cut out more). This adds up to 3,500 calories over 7 days and is equal to around half a kilogram of fat that you would lose each week.  

Burn more calories than you consume

If you normally consume enough calories to support your basal metabolic rate, and exercise more, you create that calorie deficit by burning additional calories through exercise.

The same basic calculation works here: If you burn an extra 500 calories each day for a week, you should lose around 0.5kg a week.

It’s important to note that this won’t work if you’re overeating. Also remember that physical activity changes depending on your baseline level of activity. If you have a desk job then walking briskly for 45 minutes per day is an increase in physical activity. If you are on your feet all day, then walking is not greater than your baseline activity level but you could try swimming or walking at an incline. 

Ideally, you want to work on a healthy combination of these two tactics - eat fewer calories AND burn more calories at the same time. If you want to lose weight, this is the most effective way! 

If you enjoyed this article, read Healthy snack swops and Everything you need to know about calories. 

For more medical, health and wellness news and articles, visit www.hellodoctor.com

1. Prev:A balanced diet is vital for a healthy weight
2. Next:Reduce cravings with fruit smoothies