Eat Produce:
Fruits and vegetables are naturally low in
calories and low in cholesterol; therefore they are highly beneficial when
following a 1,500-calorie diet. Most fruits and vegetables are low-fat, but
some are not, such as avocados. If you are diligently trying to eat produce
that is low in calories, try to choose fruits or vegetables that have a high
water content to ensure that they will be both low in calories and low in fat.
To keep your overall calorie count low for the day, try to eat produce as the
bulk of your daily food intake.
Eat
Lean Proteins:
Proteins are important in keeping your
muscles lean and strong, and keeping your energy levels high. Some
proteins--such as fatty meats like bacon or sausage--can be high in cholesterol
and should be avoided. Select lean meats that are lower in calories and fat,
including chicken breast meat, pork or beef tenderloin, or wild game such as
bison or elk. Eating a lean protein with each meal will make your body feel
more satisfied, and will therefore help you to eat fewer calories throughout
the day.
Eat
Whole Grains:
Refined grains will unfortunately make you
crave more food, and should be avoided on a 1,500-calorie diet. Refined grains
include foods that are made from highly refined flours, including cookies,
crackers, pastries and white breads. Choose instead grains that are whole and
close to their natural state, like brown rice, whole wheat bread or stone
ground oats. Whole grains are naturally low in fat and cholesterol, and will
make you feel fuller for a longer amount of time.
Cardiovascular vs.
Resistance Exercise
For effective weight loss,
focus on cardiovascular exercises like walking, jogging, biking, swimming or
using an elliptical machine. These exercises generally burn more calories than
resistance exercises like weightlifting. A review published in a 2009 edition
of “Medicine and Science in Sports and Exercise” reported that resistance
training doesn’t enhance weight loss but can reduce your disease risks, reduce
body fat and increase lean muscle mass. Although cardiovascular exercise is
more important for weight loss, add resistance training to your regimen for
maximum results
Frequency and Duration
Increasing the duration of
your cardiovascular exercise can help you lose more weight. The U.S. Department
of Health and Human Services recommends that all adults get at least 150
minutes of moderate-intensity cardiovascular exercise weekly. This amount of
exercise will provide a modest weight loss, according to the 2009 review in “Medicine
and Science in Sports and Exercise.” Authors of this review pointed out that
exercising more than 250 minutes each week is associated with a more
significant weight loss. To reach this goal, participate in aerobic exercise
for one hour on five days per week, which is within the guidelines set by the
American College of Sports Medicine for obesity treatment.
Getting Started
Calories Burned
Getting Started
Many people begin their weight-loss program
by walking, biking, swimming, doing water aerobics or using an elliptical
machine because these exercises are low-impact and easy on the joints. These
exercises are excellent weight-loss workouts to get you going because they have
a low risk for injury, can be performed at a low intensity and help your burncalories quickly. You can burn just as many calories walking, biking, swimming
or using an elliptical machine as you would by running or doing high-intensity
aerobics.
Calories Burned
Creating a caloric deficit
of 500 to 1,000 calories weekly can help you lose 1 to 2 pounds per week. MayoClinic.com
notes that a 200-pound person will burn about 501 calories doing water aerobics
for one hour, 528 calories by swimming, 364 calories by biking at a leisure
pace and 391 calories by walking for one hour at a pace of 3.5 mph. If you
aren’t able to burn 500 to 1,000 extra calories each day, combine exercise with
a reduced-calorie diet to reach your 1- to 2-pound-per-week weight-loss goal.
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