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What do we need to know before starting a weight loss regimen?

Before engaging in any type of weight loss program, some things must be understood and then tracked moving forward. First, begin by assessing the current situation What is your current body weight and what is a realistic goal weight (including short term goal weights) What is your body composition, including body fat percentage as well as fat and fat free masses. What are your starting tape measurements (waist, hips, chest, shoulders, thigh, arm, leg, etc)? What are you starting health risk indicators (blood cholesterol levels, triglycerides, blood pressure and glucose) What are emotion and physical goals? What is the right calorie level for you? What types and amount of exercise will you do?

Also, be sure to track these measures moving forward. Also keep a food and exercise log for at least two weeks to get a handle on your calorie balance and compliance to your exercise program. 

How many calories should we eat during weight loss? 

Most health professionals recommend a much less drastic energy reduction coupled with exercise for weight reduction. Rarely are energy levels restricted below 1,000 to 1,200 Calories. You can begin by using the equations providing earlier in the chapter to identify a calorie level that is right for you. Then calculated the calorie level that will allow you to lose 1 to 2 pounds of weight loss per week.

The golden rule of dieting states that to theoretically lose one pound of body-fat tissue, you need to create an energy imbalance of 3,500 Calories in the favor of weight loss. Since 1 pound of fat weighs 454 grams and because fat cells are roughly 86 percent fat, to lose 1 pouund of fat it would require about 3,500 calories.

Therefore to reduce body weight by 1 pound of fat per week an individual would need to create an energy imbalance of 3,500 calories per week favoring weight loss. Dividing 3,500 calories by 7 days, one would need to create an average energy deficit of 500 calories daily. To lose two pounds, create a calorie imbalance of 1000 calories daily.

How many calories does exercise burn?

Increasing physical activity throughout the day as well as exercising can account for a lot of the calorie imbalance. The Exercise Calories Table provides the approximate number of calories expended during various activities and exercises. For example, a 185 pound man walking at a 5 mph pace for 60 minutes would expend about 600 calories of energy. Exercise is a key ally in your weight loss plan. Not only will you burn calories, but you will improve your health and tone and shape your body.

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