Weight Control - Fat Loss and Energy Intake the Key to a Weight Loss Program
The average American consumes to day about 200 calories more compared with the late 70s and most of us are engaged in very little physical activity. Any type of food we consume, no matter how good to our health, when their caloric intake exceeds the daily caloric needs, the surplus becomes a fat deposit. When on a weight loss program it is particularly important to watch for the amount of added fat.
In a sedentary society decreasing the caloric energy intake and the intake of fat is very crucial since it is so difficult to use much of either of them without daily physical activity. Adults currently consume more than 33% of their energy intake from fat. A goal of weight loss, on average 1 kg of stored fat per week, may require limiting caloric energy intake to 1200 kcal per day for women and 1500 kcal for men with some higher allowance for the very active people.
Dieters on a ‘lose weight’ program should consume at least 1000 kcal per day. An intake of fewer than 1000 kcal will make it extremely hard to stick to the plan because of hunger. Generally experts advocate counting calories and most importantly grams of fat. A life long restriction and limited amount of caloric energy intake is for the majority of us just about impossible. However, a low fat diet is not hard to follow indefinitely and promotes weight loss as long as it allows for the consumption of sufficient amounts of food to satisfy hunger.
When on a weight loss diet the best way to monitor caloric energy intake, especially at the beginning of the weight loss program, is reading food packaging labels and getting familiar with the exchange system. This is not a life long formula but a good temporary practice for those individuals that need to get a hand grip on their portion size. Once an individual is trained to know what an appropriate size portion will is easily, by just looking at a meal, know the amount of caloric energy what and how much to eat.
During a weight loss program decreasing the consumption of fat in the diet from 40 to 30% of calories does not result in that feeling of need for more food to make up for the missing fat. In contrast cutting back fat in the diet from 40 to 20% of calories it leaves a feeling of hunger that oftentimes leads to overeating of fat free foods many of which are high in calories. The best compensation for the reduction of dietary fat is to be replaced with foods high in complex carbohydrates and rich in dietary fiber.
For effective weight loss, of approximately 1 kg per week of fat stores, a decreased energy intake of approximately 500 to 1000 kcal per day is necessary. In addition to a weight loss diet, to increase energy balance, behavioral strategies for life style changes and 30 minutes of physical activity on most days must be implemented.
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