The Basics of Weight Loss
Despite what you hear, weight loss is not a mysterious process. This is a simple matter of burning more calories than you consume. But if it were as simple as that, none of us would have a weight problem, right? Losing weight can be a struggle that we started thinking we should do something dramatic to see the results - diets, pills or rare fitness equipment infomercials that promise instant success. The real secret of weight loss is as follows: Make small changes every day and slowly (but surely) lose those extra pounds. The key is to forget the immediate results and are set for the long term.
*** Rules of weight loss ***
To lose one pound of fat you must burn about 3500 calories beyond what has already burned daily activities. Sounds like a lot of calories and certainly would not have tried to burn 3,500 calories per day. However, advancing step by step, you can determine exactly what should be done every day to burn or cut the extra calories. Here is a gradual process to begin.
1. Calculate your BMR (basal metabolism). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you should eat every day. Note that any mortgage will be 100% accurate, then these numbers should be adjusted on the fly.
2. Calculate your activity level. Use a calorie counter for the number of calories burned, sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a diary of daily activities, or you can use a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like counting calories or use a food diary of what you eat and drink every day. Be as specific as possible, because when you need or find nutrition information for restaurants, where you eat.
4. Add everything. Take your number of TMB, add the activity of calories, then subtract the calories from foods from this total. If you eat more than you burn (its activity is BMR 2000 + and 2400 calories you consume), you will gain weight. If you burn more to eat, lose weight.
Example:
Mary's BMR is 1400 calories and burn 900 calories a day, with regular physical activity, walking and doing household chores. To maintain your weight you must consume 2300 calories but, after taking a food journal, Mary finds that eating 2550 calories a day. Eating 250 more calories than your body needs, Mary will get one pound every two weeks.
This example shows how easy it is to gain weight without even knowing it. However, it is also easy to lose weight, although the process itself can be slow. You can start making small changes in diet and activity levels, and immediately begin to burn more calories than consumed. If you can find a way to burn 200-500 calories more each day for exercise and diet, you're in the right direction. Try these ideas:
Despite what you hear, weight loss is not a mysterious process. This is a simple matter of burning more calories than you consume. But if it were as simple as that, none of us would have a weight problem, right? Losing weight can be a struggle that we started thinking we should do something dramatic to see the results - diets, pills or rare fitness equipment infomercials that promise instant success. The real secret of weight loss is as follows: Make small changes every day and slowly (but surely) lose those extra pounds. The key is to forget the immediate results and are set for the long term.
*** Rules of weight loss ***
To lose one pound of fat you must burn about 3500 calories beyond what has already burned daily activities. Sounds like a lot of calories and certainly would not have tried to burn 3,500 calories per day. However, advancing step by step, you can determine exactly what should be done every day to burn or cut the extra calories. Here is a gradual process to begin.
1. Calculate your BMR (basal metabolism). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you should eat every day. Note that any mortgage will be 100% accurate, then these numbers should be adjusted on the fly.
2. Calculate your activity level. Use a calorie counter for the number of calories burned, sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a diary of daily activities, or you can use a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like counting calories or use a food diary of what you eat and drink every day. Be as specific as possible, because when you need or find nutrition information for restaurants, where you eat.
4. Add everything. Take your number of TMB, add the activity of calories, then subtract the calories from foods from this total. If you eat more than you burn (its activity is BMR 2000 + and 2400 calories you consume), you will gain weight. If you burn more to eat, lose weight.
Example:
Mary's BMR is 1400 calories and burn 900 calories a day, with regular physical activity, walking and doing household chores. To maintain your weight you must consume 2300 calories but, after taking a food journal, Mary finds that eating 2550 calories a day. Eating 250 more calories than your body needs, Mary will get one pound every two weeks.
This example shows how easy it is to gain weight without even knowing it. However, it is also easy to lose weight, although the process itself can be slow. You can start making small changes in diet and activity levels, and immediately begin to burn more calories than consumed. If you can find a way to burn 200-500 calories more each day for exercise and diet, you're in the right direction. Try these ideas:
Instead of ... To do this, ...
An afternoon Coke ....., Drink a glass of water. (Calories saved: 97)
An Egg McMuffin ....., Eating a whole wheat bagel 1 tbsp peanut butter calories small soup (saved: 185)
Use your time to eat candy ....., Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Press the snooze button ....., Get up ten minutes before taking a brisk walk (calories burned: 100)
Watching television after work ....., Do 10 minutes of yoga (calories burned: 50)
Total calories saved: 532 (based on 140 pounds per person)
*** How exercise do I need? ***
Exercise is an important tool in weight loss, but the amount needed varies from person to person. The guidelines for weight loss CMHA provides at least 250 minutes per week, leaving about 50 minutes, five days a week. If you are a beginner, start small (three days a week for 20-30 minutes) to give your body time to adjust. Remember, things like walking, climbing stairs, and housework can burn more calories. Request more information on getting started with exercise.
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