How to lose weight

how to lose weight

Losing weight may seem like a pretty easy concept, however research has shown it is not so easy. Many people have lost weight only to regain it shortly after. So to lose weight and to really keep the fat from coming back to know what you're doing. This will require some basic knowledge about weight loss and most of all lifestyle change from you.

If you are not willing to make those changes chances are most likely you are going to regain the weight after you've lost it. Weight loss goals beyond simple dieting and exercise. Think about it when you do see most people who have a shape that you dream to have. I bet if you speak to most of them you'll find that they are lifestyle differs a lot from yours. Weight-loss is about the numbers and to really understand what we need to do to lose weight we have to take a look at the numbers. For instance if you want to lose 1 pound of fat you have to burn approximately 3500 cal above what you take in. Achieving this would be difficult in one day therefore it is better recommended that you put yourself on a weight loss program whereby you can achieve the same calorie deficit but on a structured basis. What you need to do is to design a diet that will cut about 500 cal per day and along with 30 to 45 minutes of exercise at least 3 times a week.
 
To lose weight we have to look at some of the numbers let's do that now.

1. Calculate your basal metallic rate [BMR] there are 2 ways to do this you can calculate it manually.

Male: (88.4 + to process food 13.4 x weight in kg) + (4.8 x height in cm) – (5.68 x age)

Female: (447.6 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)
or
You can use an online calculator

The BMR is the critical part of your loss of weight calculations it indicates how many calories your body require to maintain breathing, body digestion and many functions. This is the minimum number of calories to eat daily. Note however no BMR calculation is going to be 100% accurate and these formulae don’t account for things like body fat, frame size or other variables, which are relevant to your BMR.

2. Now calculate how much energy you burn each day this is called TDEE (Total Daily Energy Expenditure)

 

Your Daily Activity Multiplier:

I am:

    Sedentary = calculate as follows BMR x 1.2 (little exercise)

    Lightly active = calculate as follows BMR x 1.375 (light exercise)

    Moderately active = calculate as follows BMR x 1.55 (moderate exercise)

    Very active = calculate as follows BMR x 1.725 (hard exercise)

    Extremely active = calculate as follows BMR x 1.9 (hard exercise daily)


3. Now that you are armed with this information you should now keep a track for an entire week of the amount of calories you take in on a daily basis you can do this easily by creating a food journal or using many of the online tools to track calories.

4. Calculate Your thermic effect of food (TEF) to do calculate your total calories by 10% Why? Simply because your body uses calories also to process food.

5.Compare those numbers now. Take your BMR x number of your activity multiplier. Compare this to the number of calories in your food, minus and TEF. If you eat more, you're going to get fat. If you eat less, you will lose weight at least in theory. Note: Do not forget, these are just estimates and some experts seem to be those figures can turn off with 1,000 calories. One of the reasons for the difficulty in assessing this is the level of our daily activities. For example some people may think that they are "moderately active", when we actually make "slightly active and of course our activity levels can vary on a daily basis.

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