Weight loss successfully, you must carry out a plan to balance the caloric intake with the exercise. The ideal is to eat a nutritionally balanced diet, low in calories and increase physical activity.
Weight loss: the only long-term and safe method is to burn more calories than they consume.
By consuming fewer calories (eating less food or healthier foods) or by increasing energy expenditure (exercise more). Often, behavior modification techniques are used such as consuming smaller portions to help control eating habits. Once you weight loss, these habits can be modified slightly to conserve weight.
One pound (0.453 g) of fat contains approximately 3,500 calories, meaning that to lose 1 pound of weight per week a person should consume approximately 3,500 less weekly calories. Reducing 500 calories from the daily food intake (500 x 7 days provides a deficit of 3,500 calories per week). Similarly, to lose 2 pounds (0.90 kg) per week, a daily deficit of 1,000 calories.
Weight Loss: If this seems impossible, do not forget that physical activity also contributes significantly. With physical activity combined with a reduction in daily intake can achieve a deficit of 500 to 1,000 calories. In women, the recommended minimum consumption is 1,200 calories, unless they are under medical supervision in a very low caloric regime that can have a daily intake of 500 to 800 calories.
In men you can use a very low calorie diet, not less than 1500 calories under medical supervision.
Tips to prevent weight gain: (Weight Loss)
Avoid foods rich in fat and sugar.
Reduce the amount of alcohol consumed.
Avoid stress, frustration and boredom.
Seek medical treatment in case of experiencing depression.
Weight Loss: Perform aerobic exercise for at least 30 minutes a day, 3 times a week.
Increase physical activity by walking instead of driving.
Weight Loss: Climbing ladders instead of using a lift or elevator.
Always talk with your doctor before starting an exercise program.