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Healthy Lifestyle Weight loss. Products and services. Counting calories: Get back to weight-loss basics Weight control really boils down to one thing — calories. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Atallah R, et al. Long-term effects of 4 popular diets on weight loss and cardiovascular risk factors. Circulation Cardiovascular Quality Outcomes. Balancing diet and activity to lose and maintain weight. Centers for Disease Control and Prevention. Accessed Dec. Body fat, however, is a mixture of fat, fluids, and proteins, which is why it comes in at an estimated 3, calories per pound.
So the actual caloric content of a pound of fat really depends upon the composition of that fat, which can vary. Some studies have shown that a pound of fat can contain anywhere from just over 3, calories to as many as 3, calories. According to the 3, calorie hypothesis, creating a calorie-a-day deficit should lead to a loss of one pound per week. Unfortunately, the evidence suggests that this rule significantly overstates how much weight a person will actually lose.
In the short term, you may be able to lose weight at a pound-a-week rate. But as your body composition and metabolism change, the rate of weight loss slows. The basic 3,calorie deficit calculation does not account for how your metabolism changes when you are trying to lose weight.
Because you are losing muscle mass as you are losing body fat, your metabolism will begin to decrease, thus lowering the rate at which you burn calories. This is why as you lose weight and exercise more, you find yourself hitting plateaus where weight loss tapers off. In some cases, your body may even enter a state where it holds on to fat stores, which makes it even more difficult to lose weight—even if you are creating a calorie deficit.
While the 3,calorie rule may not be entirely accurate, it is true that weight loss requires burning more calories than you consume. There are a few things that you can do to achieve this calorie deficit. Reducing the number of calories you take in during the day can be an important part of any weight loss plan.
However, it is important to provide your body with the fuel it needs to run effectively. Cutting too many calories will cause your body to go into starvation mode, which in turn slows your metabolism and makes it even more difficult to lose weight.
Highly calorie-restrictive diets can also lead to additional muscle loss, which can further hinder your weight loss efforts. Eat a well-balanced diet, even when you are cutting calories. Eliminating empty calories from junk food and focusing on nutritionally dense calories can help.
Exercise is an important part of weight loss, but it's not a magic bullet. A safe, healthy weight loss rate is about one to two pounds per week. If your weight loss is faster than that, you may be losing too much muscle mass in addition to fat. The amount of calories you burn depends upon a variety of factors, including:. To burn calories in a day by running, for example, you would need to run about five miles, since the average runner burns about calories per mile.
If you are heavier or work harder during your workout, you will likely burn more. If you are lighter or work less intensely, you will probably burn less.
If you don't have the time or energy to burn calories a day through exercise, you could use a combination of calorie reduction and exercise. Of course, it's important to figure out how many calories you need each day, because everyone's needs are different. This weight loss calculator will give you a estimate of how many calories you should consume to achieve a goal weight. To boost your calorie burn, add strength training and speedwork to your workout routine.
One of the many benefits of strength training is that building more muscle mass will increase your calorie burn, both when you're working out and when you're resting. If you do your strength training immediately after a hard running workout, you'll be able to use your follow-up rest day as a true recovery day. Upping your protein intake and engaging in regular weight lifting can help you lose more weight, reduce muscle loss, and even gain more muscle.
Because muscle requires more calories than fat, increasing your muscle mass will also help boost your metabolism. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Susan was a consultant to the then Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years.
David Heber, published by Harper Collins in and , respectively. How to Avoid Vacation Weight Gain. The Secret to Avoiding Empty Calories.
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