How To Lose Weight by Burning Calories
Losing weight is not at all a mysterious process, despite how it may feel,. It's actually a simple matter of burning more calories than you consume. But, if it were to be that simple, none would have any sort of weight problem, would they? Weight loss can become a struggle as we start to think that we have to do something drastic to see some good results - from diets, pills to those weird fitness gizmo's that promise instant success(most don't even work).
Make small changes every day and you are sure to loose that extra weight in a few days. But the key lives in the fact that you forget about instant results and settle for the result of the long run, this way you will not have to tax your bold and do something good for it at the same.
How To Lose Weight
Rules for Weight Loss
You must burn about 7500 calories over and above what you usually burn doing daily activities to loose about 1 kilo of fat. You definitely don't want to burn those 7500+ calories in one day.
You can determine what you burn/cut the excess calories by following the steps below :
- Calculate the minimum number of calories you need to eat so that your body is able to maintain normal functions like breathing , digestion etc. This is known as Basal Metabolic rate or BMR.(No calculator is 100% accurate , so you need to make an approximate calculation).
- Using a calorie chart figure out how many calories do you burn while sitting, standing, walking, exercising, etc. throughout the day. This helps to keep a daily activity journal.You could even wear a heart rate monitor that calculates the calories burned.
- Keep a track the calories you eat. Note what you eat and drink each day. Be as precise as possible, measuring when you need to or looking up nutritional information for restaurants(if you eat out).
- Take your BMR, add your activity calories and then subtract your calories consumption from the total. If you're eating more than you're burning, ie if your BMR + activity is 1600 and you're eating 2400 calories then you will gain weight. And if you're burning more than you eat, you'll lose weight.
- You might also need to follow a fitness regime to loose some of that fat.
The amount of energy in the food you eat are CALORIES. The amount of calories vary from one food type to another, some have more calories than the other.Spread those calories out over five smaller meals instead of eating three big meals in a day (breakfast, lunch and dinner), or eating all day all the time.Exercising or just being active helps in burning off calories.(Before doing any exercise program consult your family doctor, as he can help you determine what type of exercise regime is rite for you).
For effective weight loss , one can choose from a variety of exercise that are like ordinary activities in order to be fit physically and mentally sound.
Aerobics and strength exercise are both needed as it helps your heart and lungs to utilize oxygen efficiently and also strengthen them.Also fat can be reduced considerably while maintaining bone mass. Drink lots of water , this helps your body to remain hydrated as you are bound to lose a lot of water during ecercises and also it helps in weight loss. There have been reports that consuming Vinegar and also pickles helps in weight loss which should be performed strictly under own risk.