It doesn’t matter if you are trying to lose three pounds or over forty. The same principles control just how much weight you will and how fast you lose it. If you remember these simple guidelines and follow them, you can lose weight. There is no need for any medications, special diet plans or books.
Body weight = Energy
Calories are used to measure energy. If you take in the same amount of calories that you burn each day, your weight will not change. If your weight rises slowly, then your calorie intake is higher than the number of calories you use as energy.
You control the amount of food you eat every day. This means you are the only one who can choose how much you eat. We also control the number of calories we use up every day.
The amount of calories we use up each day depends on:
- The number of calories per hour that we burn or BMR (basal metabolic rate). This is the amount of energy we burn each hour when we do our basic bodily functions
- The level of physical energy we do.
- Genetics or other conditions can also determine the speed of our BMR.
- Another factor that determines how many calories we burn when we’re not moving is our weight.
Work and lifestyle can also affect how many calories we require each day. If your job requires intense physical labor, then the amount of calories you use up would definitely be higher than someone who sits at a desk all day.
As an example, if you’re a woman who has a sedentary lifestyle, you will need 1,800 calories a day to keep your weight steady. If you are a man of the same age, you need 2,200 calories.
If you have a moderate level of physical activity like exercising for three to five days a week adds 200 additional calories per day.
How to Achieve Weight Loss
Reducing the number of calories you consume each day and increasing the number of calories you burn via physical activity is the most effect method. You need to burn 3,500 calories to lose one pound. Increasing physical activity or cutting back on your food or both, can achieve this goal.
Let’s say you don’t change your activity level and then consume an extra 500 calories a day for seven days, you will gain 1 pound (note: 7 days x 500 calories = 3,500 calories).
If it is the other way around, say you eat 500 calories less of your usual intake for a week or exercise using 500 calories a day for a week, your equivalent weight loss would be a pound.
Your BMR adds up all the activities you do in a day. This determines the total amount of calories you use as energy.
Let’s say your weight is 170 pounds. 300 calories will be burnt if you spend 45 minutes brisk walking. Cleaning your house requires 200 calories. So burn those calories now!