The most common questions I get outside plastic surgery are about weight loss, diet and exercise. I won’t recommend a specific diet but there are facts regarding caloric intake that are helpful in losing weight. Likewise, although almost any exercise is good for you, there is a method to enhancing weight loss.
According to Harvard Medical School, women need about 11 cal/lb of body weight daily to maintain their weight and men need 12 cal/lb. So a 140 lb woman would need about 1540 calories per day to maintain her weight. Safely you should plan on losing 1-2 lbs. per week. One pound of body fat is 3,500 calories so to lose 1 pound per week you need to decrease your caloric intake by 500 calories each day. If you exercise and say expend 250 calories then a dietary reduction of 250 cal/day will achieve your 500 cal for that day. Another way of achieving weight loss is if you weigh 160 lbs. and want to weigh 140 then limit your daily caloric intake to the desired amount for 140 lbs. or 1540 cal/day. Regardless of the approach, you should not try to intake less than 1200 calories without the supervision of a physician.
(Did You Know? Want to see a six pack or less midsection fat? Abdominal exercises help very little. Total body exercising that pushes you to your limit and a diet that reduces weight are the keys. Also, your body fat needs to be under 10%.)
One of the most frustrating aspects of weight loss is exercising. Those that run, take classes or go to a gym are often disappointed they haven’t lost weight. Part of this again is caloric intake, but another aspect is that your body gets used to a particular exercise and intensity. Mixing running with weight lifting, biking, yoga or other classes is helpful. Intensity through interval training or “pushing yourself to your limit” is important too. Mix up your hard days with easy ones too to allow your body to rest and muscles to grow. Specifically if you are a runner try speed training and sprints in addition to your usual mileage runs.
In summary, exercise should include cardio and strength training. Push yourself most days but go easy on others. To lose weight, either cut 500 calories from what you eat each day or limit yourself to a caloric intake of the weight you would like to be.
