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!

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Take a look at the different ways you can lose weight and the things that may be holding you back from achieving your desired body weight.

• If you will work out, don’t go there without eating something, if you just got well from being sick for a time, or if you didn’t have enough sleep. You would have wasted not just your personal trainer’s time, but yours as well. If you haven’t prepared your body by hydrating, resting and eating right and it’s not yet well enough to move, then no changes will happen.
• A trainer is a good way to gain motivation when your workouts are starting to get boring. If that’s too pricey, invite some friends over so you can work out together. This will save money. It has also been proven that your morale and commitment to losing weight improves when you work out with friends.
• Work out with intervals of rest in between. There was a recent study which showed that women who cycled quickly for twenty minutes at a time lost weight at a faster pace compared to women who cycled slowly for forty minutes. This helps to rev up your metabolism.
• If you can’t continue exercising any longer, pep yourself up by imagining a trainer cheering you on. If you encourage yourself actively, your outcome will also improve.
• It’s ok to eat takeout. Just don’t eat anything crispy or eat anything with a heavy dose of mayonnaise. No-fat dressing is also a great option.
• Eat while you move. If you’re starving while you’re out shopping, pick up something small. A chicken taco, a pretzel or some roasted nuts would be good for a snack. Just make sure the snack you choose is low on calories.
• Water helps out a lot. If you hit an energy loss slump late in the day, grab a bottle of water. It will make your blood flow faster and also make you feel full. The craving for munchies will then fade away.
• Sleep. If you don’t get enough sleep, your hormones might go batty. A hormone imbalance that may occur is when the hormone leptin which controls the feeling of fullness decreases corollary to the rising of ghrelin, the hunger hormone. Because of this, we will feel hungry even though we’re not. It’s better to get the right amount of rest because your hormones will remain steady.

Make sure you’re not half-hearted at making the effort to lose weight. If you focus on your goal, you’ll be raring to go. See effects of your weight loss regimen.