How to Lose Weight

A simple, losing weight is to burn more calories than you consume. Sounds simple enough, but if it were that simple, none of us would have a weight problem. Too often we take drastic measures to see results - diets, pills or weird fitness  Lose Weight gadgets on infomercials that promise instant success. Lose Weight maybe you lose weight but what happens when you leave the machine or stop this crazy workout program? You gain it all back and more. The real secret to losing weight is to make small lasting changes. The key is to forget about instant results and settle in the long run.




To lose a pound of fat, you must burn approximately 3500 calories more than you already burn doing daily activities. Sounds like a lot of calories and certainly would not want to try to burn 3500 calories in a day. However, taking it step by step, you can determine exactly what you need to do each day to burn or cut out those extra calories. This is a step by step process to start.


    Calculate your BMR (basal metabolic rate). Lose Weight your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories to eat per day. Lose Weight note that the calculator is not 100% accurate, so you may need to adjust the numbers as you learn more about your own metabolism.


    Calculate your activity level. lose Weight For one or two weeks, keep an activity journal and use a calorie calculator to calculate the amount of calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another easier option is to use a heart rate monitor that calculates calories burned. Lose Weight after a week, add the totals for each day and a half to get a general idea of ​​how many calories you burn each day.


    Keep track of the amount of calories you eat.Lose Weight for at least a week, enter and track your calories online (eg, the amount of calories) or use a food journal to write down what you eat and drink each day.Lose Weight be as specific as you need or seek nutritional information for restaurants, if you eat out. After a week, add the totals for each day and averaged to obtain a general idea of ​​how many calories you consume each day.


    Add it up. Take your BMR number and add your activity calories. Lose Weight then subtract the food calories from that total. If you eat more than your BMR + your activity calories, you run the risk of gaining weight.


Example:

Mary's BMR is 1400 calories and burning 900 calories with regular exercise, lose Weight walking around and doing household chores. Lose Weight to maintain your weight, you should eat 2300 calories (1,400 + 900 = 2,300). However, after keeping a food journal, Mary finds that she eats 2,550 calories each day. By eating 250 calories more than your body needs, Mary will gain about a pound every 2-3 weeks.