Weight loss strategies

The combination of exercise and diet is fundamental for weight loss but can be difficult when you‘re trying to cut calories. It is important to balance and consume the right amount of calories, to support your workout and also lose weight.

When you’re setting goals for weight loss you should think your lifestyle and fitness level. According to health experts, a realistic and manageable weight loss goal is 0.5 – 1 kg per week. Avoid overly aggressive goals that can lead to failure. Adopting a new eating style that promotes weight loss should include low-fat food choices and a modest reduction in the total number of calories.

Try to reduce your food portions and aim to achieve an energy deficit of 500 kcal per day. Diet just means eating healthy, without necessarily giving up taste and variety in your diet. When it comes to physical activity, the American College of Sports Medicine recommends 250 min per week of moderate-intensity exercise, for weight loss. However, if this goal seems difficult, you can adjust the duration, frequency and intensity of your training program according to your fitness level.

The foundation of every successful weight-loss program requires permanent changes of exercise and eating habits. Many people can lose weight, but only a few can manage to keep it. This can be attributed to the fact that the lifestyle modifications needed for weight loss must be permanent .You are likely to have an occasional setback; the key is not to get discouraged and simply start fresh the next day. Stick to the lifestyle changes and give yourself time to make them part of your life.

The mechanism of weight loss

The mechanism of weight loss is encompassed in a concept called energy balance. For weight loss, you need to achieve negative energy balance where energy expenditure exceeds energy intake. That means that you will lose weight if you burn more calories and/or consume fewer calories.