Determining a Calorie Deficit for Weight Loss


A pound of fat equals 3,500 calories, which means, to lose 1 to 2 pounds per week, you need to burn off 500 to 1,000 calories more per day than you consume — or between 3,500 and 7,000 calories per week. Losing weight fast isn’t recommended by most major health organizations — it’s usually unsustainable and can lead to nutrient deficiencies, muscle loss and a stalled metabolism.

Use an online calculator to determine your daily calorie needs, given your current age, size, gender and activity level. Add exercise without increasing your calorie intake. If you eat more calories in response to exercise, it won’t result in weight loss. For example, a 155-pound person burns 2,000 calories per day and eats 2,000 calories will maintain her weight. But, if she exercises and burns an extra 500 calories per day — perhaps by jogging at 5 mph for 45 minutes — but continues to consume 2,000 calories, she can lose a pound per week.

Exercise helps burn calories and also maintains lean muscle mass while you’re losing weight. If you reduce calories without exercise, one-quarter of every pound you lose comes from lean muscle mass. Muscle also requires more calories for your body to sustain, so it boosts your metabolism. A more muscular body also looks taut and fit.

Measure the benefits exercise provides to weight loss in more than just calories burned, too. Cardiovascular exercise, which involves raising the heart rate for an extended period of time, such as cycling or running, burns a lot of calories per minute as compared to strength training. But, strength training is better at developing muscle mass when compared to cardio.

You may burn just about 100 calories per half-hour session of strength training but reap numerous, additional benefits. Ten weeks of resistance training can increase your lean muscle mass by 3 pounds, decrease your fat weight by 4 pounds and increase your metabolic rate by 7 percent, reports research published in a 2012 issue of Current Sports Medicine Reports. A balanced approach to exercise that includes both forms is best for your health and weight loss.

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Best ways to a Flat Stomach


Create a caloric deficit to help flatten your bloated stomach if you are overweight.

Consume all-natural high-fiber foods, which aid in digestion and help decrease bloating in the stomach.

Decrease your sodium intake to help reduce belly bloat caused by water retention.

Drink more water to help hydrate your body and eliminate puffiness in your stomach caused by excess water weight.

Reduce your dairy consumption to decrease midsection bloating caused by the sugars in milk.

Stay physically active to burn more calories daily and shed excess water weight. Participate in 30 to 45 minutes of cardiovascular exercise five days per week.

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Putting on Weight

Eat more – quality first, quantity second

Underweight usually occurs when energy intake is less than the energy used. In other words, you need to eat more in order to gain weight. The secret to healthy weight gain is to make all your calories as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery.

Successful weight gain requires that you increase your daily intake of carbohydrates. Avoid low carbohydrate diets.

Eating vast amounts of dietary protein won’t make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high protein diets.

A healthy snack may include fruit, yoghurt, muffin, rice pudding, low-fat custard, milkshake or liquid meal supplement.

Avoid high-fat junk foods. Instead, choose nutritious high-fat foods such as avocado or nuts.

Top your usual foods with some concentrated calories, like grated cheese.

Spread peanut or almond butter on a whole-grain muffin.

Prepare hot oatmeal or other cereal with milk, not water. Add powdered milk, margarine, honey, dried fruits and/or nuts after cooking.

Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.

Use a kilojoule-counter book to calculate how many kilojoules you eat on an average day. The amount may be smaller than you think.

Eat three good meals every day. Give yourself slightly larger serves if you can.

If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This helps leave more room for food.

Resistance training

Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands.

Seek professional advice. You need guidance from a gym instructor, personal trainer, exercise physiologist or physiotherapist to make sure you are doing each exercise correctly.

Good advice will increase your gains and reduce your risk of injury.

Train just two or three times per week to give your muscles time to recover. If you’re tempted to train more often, remember that muscle growth occurs during recovery.

Choose compound exercises that work multiple major muscle groups: for example, the squat and bench press.

Make your workouts short and intense rather than long and leisurely.

Gaining lean body weight is a slow process that takes months and years rather than days and weeks. See your doctor before starting any weight-gain program. To gain weight, you must eat more and stimulate muscle growth.

Don’t waste your time or money on powders, pills and products that claim to increase muscle mass. These claims are not scientifically proven.

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