I will try to simplify some of the complexity surrounding weight loss. Here goes:
There are 3500kcal in 1lb. This is the magical number we are working with when we are targeting appropriate weight loss of approximately 1lb/wk. In order to lose 1 lb/wk, you must create a caloric deficit of 3500kcal. Ideally, this is done by a) reducing caloric intake, and b) increasing caloric expenditure via exercise. Please also note one’s caloric burn rate is weight specific and therefore, requires adjustment as one loses weight. In other words, the less you weigh, the slower you burn calories. This is why dieters often plateau with sustained weight loss efforts.
Sounds simple, where do I start?
I suggest keeping a food diary for at least three days to establish a baseline of how many calories you are consuming. Write down everything you consume within a 24-hour period for (2) weekdays and at least (1) Saturday or Sunday. Eating habits can change drastically from weekday to weekend, so this is important. Then, upload your food diary on either The Daily Plate feature on the Livestrong website, or use mypyramid.gov. Both sites are user friendly and will allow you to enter precise or estimated portions consumed. Do not worry about calorie counting in your food diary, the above mentioned websites will do this for you.
Simply write down what you consumed and approximately how much in your food diary. If you are a patterned sort of eater (most of us are), you can use your 3 day intake average to determine approximately how many calories you are consuming in one week. Once you have established a baseline with how much you are consuming, you can start determining ways to reduce calories over the course of a week.
I recommend that the 3500kcal deficit you create be split fairly evenly between diet & exercise. I also strongly recommend that the full 3500kcal/week deficit is not implemented right away. A gradual reduction in caloric intake and gradual increase in exercise is key. A gradual reduction in caloric intake will prevent a "starved" feeling and keep cravings and possible binges at bay. The exercise component ibecomes key because it will prevent loss of lean muscle, and opportunity to build more lean muscle, which will ultimately speed up metabolism further.
Do I have to scrutinize food labels?
The short answer is no, not for basic weight loss. Basic weight loss boils down to input vs. output. When output is more than input, you lose weight. Eating for health is a more refined process where one should scrutinize food labels/nutritional content and ingredients. Where weight loss is concerned initially focus on the calories per serving of what it is you are consuming and your serving sizes. Start making healthier food substitutions and eliminating some of the "no-brainer" items you consume like regular soda or that bedtime snack. Make sure you are hydrated and are not confusing thirst for hunger.
With any weight loss effort keep things simple and start off with small changes. If you create a highly complex plan or create a ridiculous workout schedule that includes two hour workouts, seven days/wk, you are setting yourself up to fail. Make changes small & meaningful and see yourself through to long term success.
