Consuming too many food calories may make you overweight or obese. If your food consumption exceeds your requirements, then the extra fat gets stored in the adipose tissue. Usually adipose tissues comprises of around 10-15% of your body weight. In case of individuals who are overweight, it may increase upto 30%.



One may assess if he/she is overweight, by knowing their required body weight and estimate of the total body fat. If your body weight is 40 to 50% more than your required body weight then you are severely obese. Hence, your overall body fat needs to be less and no more than 30% of the overall diet and about 50% of that fat itself should be vegetable oils rich in Essential fatty acids (EFA).

Obesity may lead to numerous complications- metabolic disorders like diabetes, cardiac disorders, physical disability, atherosclerosis etc. There are nearly 3500 calories in one pound of stored body fat. Therefore by creating a 3500 calorie deficit by going in for exercise, diet or both, you can lose one pound of your body weight.

The deficit in calorie can be attained either by restricting the intake of food or by following a healthy diet plan and routine exercise together. This combination of exercise and diet is most effective in losing weight and maintaining it throughout.

In other words effective weight loss is not only difficult but equally impossible without opting for routine exercise.

Lowering your calorie intake by a minimum of 500 can help you in losing a considerable amount of weight. It has been opined by researches that the calorie levels never fall below 1200 calories per day (for women) and 1800 calories per day (for men).

Even these levels of calories are said to be quite low.

Another way of estimating a safe calorie intake level is by referring to your current body weight. Initially lowering your calorie intake by 15 to 20% of your regular calorie requirements is absolutely fine. You may gradually increase it, depending upon your weight loss goals.

Alternatively, you can keep your calorie - intake the usual and increase your activity level. You can raise your metabolic rate (the basic rate at which you burn calories) by increasing your exercise. So if you want to lose fat, maintain your energy level and improve health, get active and take regular exercise.

Aerobic exercise burns a lot of calories. Exercise combined with eating fewer calories promotes weight loss.

For losing weight you should lower your intake of calories but only a bit below your body maintenance level.

You need to go in for a diet that will give you nearly half the regular calorie requirements. However, keep in mind that an adult needs to consume minimum of 1200 food calories per day. If your calorie intake is less than 1200 then it can reduce your iron level thereby slowing down the rate of metabolism.

Your goal is to achieve maximum nutrition by consuming minimum calories. Hence, consume foods that are low in calorie content, fresh vegetables and fruits, beans, whole grains etc. Don't go in for foods that are high in calorie or foods having inadequate nutrients such as fatty and fried foods, nuts and sweets.

Go in for poultry and fish rather than going in for read meat. Make sure to go in for diet that contains a rich source of fiber in it. Restrict your intake of eggs to four days in a week. For cooking your food, use unsaturated oils (for example safflower, sunflower, corn etc).

Make sure to limit your overall intake of salt. Be sure to take multivitamin tablets in addition to your reduced diet plan. Last but not the least; try hard to keep your weight at the normal level by adjusting your intake of food calories. So friends what are you waiting for?

Go through the suggestions mentioned here, put them into practical use and see the result for your own self!