how many calories you burn.
Cutting calories
People live in a society surrounded by food, where it’s easy to satisfy any craving. Most people tend to eat more calories than they need and thus gain weight.
Research had found that about 3,500 calories equal about 1 pound of fat, according to the Mayo Clinic. So burning or cutting 500 calories a day might lead to losing 1 pound a week. But that’s not true for everyone. Most women need 1,600 to 2,400 calories a day, while men need about 2,000 to 3,000 calories. But if you’re overweight or obese you’re probably eating more than these recommended levels.
One way to cut calories is to swap high-calorie foods for low-calorie ones. For example, a flavored latte has about 268 calories, while black coffee has only 5. A cup of chocolate ice cream has 292 calories, while a cup of strawberries has only 60. And 16-ounces of soda has 200 calories, while the same amount of sparkling water has 0.
You can do this with most foods, and pretty soon you will be dropping calories and shedding pounds.
Cutting portion sizes
The sizes of portions affect how many calories you eat. Lots of high-calorie foods mean piling on the calories, while you can eat more of low-calorie foods.
For example, 8 ounces of orange juice has about 112 calories, but a 4-ounce glass had only 56.
In addition to changing your diet, you also need to be active and exercise. Regular activity and healthy eating is the best way to lose weight and maintain a healthy weight.
“Your weight loss and maintenance need to be sustainable forever,” Heller said. “When you are very focused on creating healthy eating habits, you can maintain those habits even on vacation. It doesn’t mean you can’t try new foods, but you do have to watch your portions.”