Article furnished by Dr. Jay Kulkin -- Every time you get online or flip through a magazine there seems to be another fad diet out there promising quick weight loss results. Americans spend millions of dollars a year on these quick fixes with little-to-no permanent results.
My philosophy has always been slow and steady wins the race, when it comes to weight loss because the goal isn't just to lose the weight it's to keep the weight off long term.
A healthy weight loss is about 1 to 2 pounds per week. Studies show that losing more than that results in the weight coming right back on. That is because a complete revamp on your diet all at once is not realistic.
So my challenge for you is to start with small changes to your diet at first. For example, try cutting back on liquid calories -- replace sodas, alcohol and fruit juices with water or green tea (with no sugar). Have this easy to follow change be the only change you make to your diet for 3 weeks. At the end of 3 weeks weigh yourself and see how the scale has moved down.
Remember, the formula to losing weight is simple: calories in, and calories out. 3500 calories equal a pound. This means you either have to cut out 500 calories per day from your diet for 1 week to lose 1 pound or burn 500 calories per day through exercise (which is a lot harder than it sounds) to lose 1 pound per week. I would suggest a combination of cutting calories and burning calories to get to that goal of 1 pound per week.
Something else to keep in mind is that women need approximately 11 calories per pound to maintain their current body weight. For example if you are a woman that weighs 145lbs you can consume only 1595 calories per day if you want to maintain that weight.
Men are allowed 12 calories per pound to maintain their current weight. So if you are a male weighing 180lbs you can consume 2160 calories per day and still maintain your weight of 180lbs.
When you look at it like that you quickly see why losing weight is so hard. It's important to never give up if you fail; try again, small changes can lead to permanent weight loss.
Dr. Jay Kulkin, Founder of WIFH in Atlanta, is an internationally recognized laser expert and teaches doctors from from within the U.S. and around the world about laser techniques. He is a Board Certified Gynecologist and is often quoted in the media and featured on a number of TV networks including CNN, Headline News and local Atlanta networks on laser issues. He has been practicing in Atlanta since 1983 and is a Fellow (the highest distinction achievable) of the American Society for Laser Medicine and Surgery and is the former Executive Director of the Blue Cross and Blue Shield of Georgia Women's Health Program, which he was instrumental in creating. Dr. Kulkin is committed to bringing the latest advances in laser research to his patients.