How Much Water Should I Drink Per Pound Of Weight Weight Loss, Do You Know the Healthy Essentials?

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Weight Loss, Do You Know the Healthy Essentials?

Weight loss should include not only a healthy diet, but also aerobic exercise (such as walking, swimming, cycling) and weight training. Diet controls how many calories enter your body, and physical activity determines how many calories are burned.

Here are important things you should know about healthy weight loss.

3500 calories equals one pound of fat. To lose a pound in a week, you need to create a calorie deficit of 500 calories every day of the week. (500 calories x 7 days = 3500 calories). A healthy calorie deficit to achieve weight loss is about 300 calories per day from food, combined with 200 calories burned per day from physical activity.

1. Lose no more than one or two pounds (or one percent of your total body weight) per week. More weight loss than that is considered unhealthy. Rapid weight loss will lower your metabolism and is usually regained. Small eating habits add up to a lot over time. For example, if you ate a 500 calorie muffin every day on your way to work, that would equate to 3500 calories per week, which represents a pound of fat.

2. Eat like a king for breakfast, a queen for lunch and a pauper for dinner. Breakfast – the most important meal – should be your biggest meal of the day because it speeds up your metabolism and gives your body energy to burn fat throughout the day. Dinner should be your smallest meal, and a meal you should eat no less than two hours before bed. Eating close to your bedtime puts your body into a fat storage mode.

3. Avoid long periods without food. Eating five small meals during the day is better than eating three larger meals. Large meals on an empty stomach cause large spikes in blood sugar and insulin, which puts your body into a fat storage mode.

4. Eat fresh, clean and unprocessed nutritious foods. Eat slowly because it takes 20 minutes for your stomach to tell your brain that it is full.

5. Be careful what you drink, because soft drinks, some sweet juices or lattes have a lot of calories. For example, a 20 ounce Mountain Dew® has 300 calories; a can of Cola® contains a quarter of a cup of white sugar.

6. Drink 6-8 glasses of water a day. Add a small amount of fruit juice if you want more flavor.

Healthy eating can be delicious, enjoyable and promote weight loss. Your diet is healthier if it consists of fresh fruit, vegetables, salads, whole grain breads and cereals, beans, fish, lean chicken and nuts.

If you are unsure about what constitutes healthy and nutritious foods, visit the American Dietetic Association’s Eat Right website or the Nutrition Resources menu on my website.

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