One of the most popular topics in fitness and wellness is managing weight. I think we can all agree that losing weight is hard. I, along with so many of my other dietetics friends have all struggled with weight and keeping ourselves healthy. I love cupcakes and Dr. Pepper and I’m not afraid to hide it.
Repeat after me: “if it sounds too good to be true, then it probably is.” You will see hundreds of weight loss ads claiming to take inches off your waistline and drop the fat in weeks. That simply is either not true or not safe. The truth of the matter is that when you lose weight quickly, you are more likely to gain it all back, and just as fast. A safe amount of weight to lose is 1-2 lbs. per week. That may not seem like the popular option, but it is the safest and more sure way of losing the weight and keeping it off.
To lose 1-2 pounds per week, it is estimated that you should reduce your calorie intake by 500 calories a day. You should consume at least 1,200 calories a day just to carry out normal body function. Luckily, we can easily understand how many calories we need with and without physical activity and how much we can reduce to lose weight thanks to technology. You may have heard of MyFitnessPal, an app available for your smart phone. MyFitnessPal allows you to track every meal and provides the calories for each of the foods you eat. The app also will let you put in your height, weight, etc. to determine how many calories you need per day. Then, the app will readjust the calorie intake simply by you telling it how much weight you want to lose. The app allows for a safe reduction of calories. It even lets you know when you aren’t getting enough! MyFitnessPal is extremely user-friendly and something that I use every day. Simply search it in your App Store.
While MyFitnessPal helps you reach your weight loss goal by the touch of a screen, you simply can’t do it alone. Find partners with perhaps the same or similar fitness goals and keep each other accountable. There are also many community wellness classes offered through hospitals and clinics that will be given by a dietitian. These are often free and a great way to make connections with others.
As always, seek attention from a physician or Registered Dietitian for more detailed weight management.
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