How to Lose Weight - The Basics of Weight Loss

In its most basic form, the weight loss is to burn more calories than you consume. That seems simple enough, but if it were really that simple, none of us has a weight problem. Too often we take drastic measures to see results - diets, pills or fitness equipment infomercials that promise rare instant success. Maybe you lose weight, but what happens when you go on that diet or let the training program crazy? To win it all back and more. The real secret to losing weight is making small changes and durable. The key is to forget about the immediate results and settle in for the long term.

Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories above what you already burn doing daily activities. That sounds like a lot of calories and that would certainly not try to burn 3500 calories a day. However, take it step by step, you can determine exactly what you have to do each day to burn or cut those extra calories. Below is a step by step process to start.

1.) Calculate your BMR (basal metabolic rate). 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 you need to eat every day. Note that the calculator will not be 100% accurate, so the numbers need to be adjusted as you learn more about their own metabolism.

2.) Calculate the level of activity. For a week or so, keep a diary of activities and use a calorie calculator to estimate how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another option is easiest to use a heart rate monitor that calculates calories burned. After a week, add the totals for each day and through them to get a general idea of ​​the amount of calories you burn each day.

3.) Keep track of how many calories you eat. At least one week, entering and tracking your calories in line (for example, counting calories) or use a food diary to record what you eat and drink each day. Be as specific as possible when it is necessary to measure or find nutritional information for restaurants, if you eat out. After a week, add the totals for each day and through them to get a general idea of ​​the amount of calories you eat each day.

4.) Add up. Take your BMR number and add the calories of activity. Then subtract the calories from foods that total. If you are eating more calories than your BMR + activity, which is at risk of gaining weight.

Example: Mary BMR is 1400 calories and burning 900 calories with regular exercise, walking and doing household chores. To maintain your weight, eat 2300 calories (1,400 + 900 = 2,300). However, after keeping a food journal, Mary finds that she is eating 2550 calories each day. By eating 250 more calories than your body needs, Mary will gain about a pound every 2-3 weeks.