A slimming diet aiming for a weight
loss of about 0.5kg/ week should have a deficit of about 500kcal/ day.
Such a diet can be designed with simple restrictions of the normal food
eaten and requires no extra products. Also, there is no need for
vitamins/ minerals supplements as long as the diet includes variety of
foods. Restricting the 'normal' food intake is not only cheaper than
special diets rather it is better and has long-term advantages. A good
slimming centre or dietician will guide you in the proper food choices.
A moderate weight loss programmed does not
require vigorous exercise. For long-term success, it is better to choose
an activity that can easily incorporated in daily lifestyle. Do not
expect wonders from, for example, half an hour running on a treadmill.
There will be lots of water loss, but the actual fat loss is relatively
little. To lose half a kg of fat may need as much as 10 hours running,
depending on speed and body weight. A more realistic goal would be to
start with 30 minutes of moderate physical activity daily and increase
this to one hour a day when your body has adjusted to the increase in
A moderate diet using normally
available products in combination with moderate exercise asks for a
change in lifestyle, and that is exactly needed for healthy weight loss
and weight maintenance. Remember, there is no short cut, as we are not
talking about short-term quick weight loss, but rather, a sustainable
long term fat loss and improvement in fitness and health.