How To Lose Weight
At its most basic, losing weight is about burning more calories than what you eat. That seems simple enough, but if it were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results, such as diets, pills or those weird fitness gadgets on infomercials that promise us instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.
According to studies, to lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. By calculating your basal metabolic rate, you are able to calculate 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 each day.
Also, calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, and the like throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day. Then, keep track of how many calories you eat. For at least a week, enter and track your calories to write down what you eat and drink each day.
Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day. Lastly, add it up. Take your basal metabolic rate number and add your activity calories. Then subtract your food calories from that total. If you’re eating more than your basal metabolic rate plus your activity calories, you’re at risk for gaining weight. When you want to know how to lose weight it comes down to planning.
Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy. You also have to get more exercise and by exercise I mean try to get one hour of exercise of any kind in a day. This needs to be exercise that you like and not exercise that just feels like work as that will not be sustainable. As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often. Eating smaller meals more often will keep that metabolism up for you.
Finally if you want to know the real secret of how to lose pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for. Is it going to make you healthier? Or do you want to fit into smaller clothes? Or is it a goal to prove that you are in control of yourself? All of these reasons and more are important. Write your reasons down and post them up everywhere. Make sure that you never forget the why of how to lose pounds.
