Less is more basic, weight loss is burning more calories than you eat. That seems simple enough, but if they were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results – diets, pills or fitness equipment infomercials that promise odd instant success. Maybe you lose weight, but what happens when you go on that diet or let the crazy training program? You gain it all back and more. The real secret to losing weight is to make small changes and durable. The key is to forget about 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 certainly would not try to burn 3500 calories a day. However, to take it step by step, you can determine exactly what 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 no calculator is 100% accurate, so you may need to adjust these numbers as we learn more about their own metabolism.
2. Calculate the level of activity. For a week or so, keeping a journal in the activity and the use of a calorie calculator to find out 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 average out to have a general idea of how many calories you burn each day.
3. Keep track of how many calories you eat. At least one week, enter and track your calories in line (for example, with the count of calories) or use a food diary to record what you eat and drink each day. Be as accurate as possible, the measurement as needed, or find nutrition information for restaurants, if you eat out. After a week, add the totals for each day and average out to have a general idea of how many calories you consume each day.
4. Add up. Take your BMR number and add the calories of activity. Then subtract your calories from foods that total. If you are eating more calories your BMR + activity, you run the risk of gaining weight.
Mary’s BMR is 1400 calories and burn 900 calories with regular exercise, walking and doing household chores. To maintain your weight, you should eat 2300 calories (1,400 + 900 = 2300). However, after keeping a food journal, Mary finds that she is eating 2550 calories each day. By eating 250 calories more than your body needs, Mary will gain about a pound every 2-3 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it is also easy to lose weight, even if the process can be slow. You can start making small changes in your diet and activity levels and immediately start burning more calories you are eating. If you can find a way to burn an extra 200 to 500 calories each day with exercise and diet, you’re on the right track. Try these ideas:
Instead of … Do this …
A Coca-Cola in the afternoon Drink a glass of water.
(Calories saved: 97)
An Egg McMuffin Eat a small whole wheat bagel 1 tbsp peanut butter
(calories saved: 185)
Using your break to eat sweets up and down stairs for 10 minutes
(calories burned: 100)
Pressing the snooze button Get up 10 minutes early and go for a brisk walk
(calories burned: 100)
Watching television after work, do 10 minutes of yoga
(calories burned: 50) .Resources By Capsiplex