How to Lose Weight - The Basics of Weight Loss

How to Lose Weight - The Basics of Weight Loss


Despite the way it feels, losing weight isn't a mysterious process. It's a straightforward case of burning more calories than you eat. But, whether or not this were really that simple, none people would've fat loss problem, would we? Weight loss may be this kind of struggle that we start thinking we have to do something drastic to view results - diets, pills or those weird fitness gadgets on infomercials that advertise instant success. The true secret to fat loss is: Make small changes everyday and you will probably slowly (but surely) lose those extra few pounds. The key is to ignore instant results and get ready for the long term.



Rules of Weight Loss



To lose one pound of fat, you must burn approximately 3500 calories past that which you already burn doing daily activities. That seems like plenty of calories so you certainly wouldn't consider to lose 3500 calories a single day. However, if you take it step-by-step, you can determine just everything you must do on a daily basis of burning or remove those extra calories. Below is really a in depth process for getting started.





Calculate your BMR (basal metabolism). Your BMRis what the body must maintain normal functions like breathing and digestion. This is the minimum quantity of calories you'll want to eat daily. Keep in mind that no calculator will probably be 100% accurate, that serves to have to adjust these numbers as you go along.

Calculate your activity level. Use a calorie calculatorto work out how many calories you burn while sitting, standing, exercising, lifting weights, etc. the whole day. It helps to hold a daily activity journal or you will even wear a hrm that calculates calories burned.

Keep tabs on how many calories consume. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you should or looking up nutritional information for restaurants, if you eat out.

Add it. Take your BMR number, add your activity calories after which subtract the food calories from that total. If you're eating than you're burning, (your BMR + activity is 2000 and also you're eating 2400 calories) you'll gain pounds. If you're burning over you take in, you'll lose weight.



Example:



Mary's BMR is 1400 calories and he or she burns 900 calories in daily activity with regular exercise, running around and doing household chores. To maintain her weight, she needs to be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body requires, Mary will gain one pound every two weeks.



This example shows how easy it's to put on pounds without even knowing it. However, it's also an easy task to shed weight, set up process itself may be slow. You can start start by making small adjustments to your diet and activity levels and immediately start burning more calories than you are cooking. If it is possible to find a way burning an additional 200 to 500 calories daily with both exercise and diet, you're on the right course. Try these ideas:



Instead of... Do this...

An afternoon Coke Drink a glass of water. (calories saved: 97)

An Egg McMuffin Eat a little whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)

Using your break eat sweets Walk up and down a flight ticket of stairs for ten minutes (calories burned: 100)

Hitting the snooze button Get up ten minutes early and go for a brisk walk (calories burned: 100)

Watching TV after work Do ten mins of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person)How Much Exercise Do I Need?



Exercise is an important weight-loss tool, but wait, how much you will need is different from person to person. The ACSM's weight reduction guidelines suggest no less than 250 minutes per week, which comes over to about 50 minutes, 5 days per week. If you're a beginner, don't start to large (3 days weekly for 20 to 30 minutes) to offer the body time to adapt. Don't forget, things such as walking, using stairs and household chores can burn more calories at the same time. Learn more about getting to grips with exercise.