Although I was not overweight to begin with (BMI of 24), through conscientious eating and exercise, my weight has dropped 15 pounds over the last year, while increasing muscular strength. This means muscle tissue has replaced fat, and thus I have actually lost more pounds strictly in terms of fat.
The weight calculus Jeff stated is simple and correct: weight_change = calories_in - calories_out. One pound of fat equals 3500 calories. To lose two pounds per week, your caloric balance must be -7000. So, while it is recommended the typical sedentary male consume 2000 calories, if he actually wants to lose weight, he should reduce that. Of course one should consult his doctor before making any drastic changes in diet or activity.
Controlling calories_in (diet):
There are nuances to that of course. Calories (actually kcal) come as protein (4 kcal/gram), carbs (4 kcal/gram), fat (9 kcal/gram) and alcohol (7 kcal/gram). Protein support muscle growth. Carbs break down slowly and can provide a steady energy supply. Contrary to popular belief, fats aren’t all bad. There are different types of fat: saturated fats (promote harmful LDL cholesterol synthesis), poly- and mono-unsaturated fats (promote beneficial HDL cholesterol synthesis), and trans-unsaturated fats (promote harmful LDL cholesterol synthesis and inhibits HDL cholesterol synthesis). Studies indicate a correlation between moderate alcohol consumption and reduced coronary disease (CD).
Aside from caloric considerations, one must consider cholesterol consumption, sodium (can increase blood pressure, hypertension, CD), and dietary fiber (promotes digestive health, lowers risk of most types of cancer). Additionally, essential amino acids must be ingested (the various vitamins) and it’s arguable whether supplements are as good as natural sources. Omega-3 and omega-6 promote mood and regulate energy, and bioflavinoids from colorful fruits and vegetables have various physiological benefits as well (e.g. beta-carotene promoting ocular health). See http://nutritiondata.com for more information.
Lastly one must consider for himself the merit of the claims that pesticides and artificial hormones are harmful.
Controlling calories_out (activity):
A trained/tone body burns more calories when at rest than an untrained one. And getting trained in a balanced way is as important as a balanced diet. Activity should address three concerns: strength, endurance, and flexibility. Basic strength training and stretching will lower your risk of injury in daily activities. Endurance training will improve cardiovascular function, which will lower heart rate and blood pressure, improve muscle efficiency, and increase metabolism. Far and away, http://exrx.net is the best resource on the web for exercise information. Training doesn’t have to take hours a day. Search that site for “high-intensity interval training” and “low-volume training”.
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My number one recommendation is to recognize the immense value in your physical health. This alone will motivate you to research (either through books or a nutrition class at a community college or local university) and take control of your health. It’s unfortunate that a healthy lifestyle can be so much more expensive than an unhealthy one. If you ask me, your health is one of the few truly important investments you can make. And don’t stress, with a good diet and exercise routine, it is totally acceptable to eat “unhealthy” foods in moderation.
