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Basics of Weight Loss

Basics of Weight Loss

(1 of 3 pages)

ScalesOur food provides the vital energy we need for daily life. But to stay a healthy weight, the amount of energy (calories) we eat must be balanced by the amount we use up in daily metabolism and physical activity.

The 'energy in' must equal 'energy out' equation to maintain our weight. If we eat more calories than we burn up, we'll store the excess as fat.

How can I lose weight?

If you need to lose weight, the only way is by creating an energy deficit so you body has to burn your fat stores for the energy it needs.

To lose 1lb a week you need to create a calorie deficit of between 500 - 600 calories a day (3,500 calories/week) - the most effective way to do this is by cutting down on the calories you eat, whilst at the same time using up more calories by moving your body more.

The other point to highlight is that it is the overall week that counts in achieving this calorie deficit. The reason why the food diary system is so effective. It not only helps you monitor your food intake daily, but it gives you the weekly picture too (see the 'Week View'). If you do go over your calorie intake on one day, you have the chance to 'pull it back' by adjusting your calorie intake and exercise level for the rest of the week.


You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...