Published in August 28th, 2010
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Losing weight is not a mysterious and complicated process as many people have been led to believe. The chemistry behind it is that you need to burn more calories compared to the input calories or calories your body gains when you eat. If it were so simple, there would be no weight problems. Many people go through the pains and frustrations of trying to lose weight and even try some very unconventional methods including pills, diets and strange fitness devices that promise instant success on infomercials in an attempt to shed off the extra pounds. The greatest secret about weight loss anyone can give you is to make small but changes every day over a long period of time and forget the instant slimming results business people preach about.
Rules of Weight Loss
To lose one pound of your fat, you will need to burn about 3500 calories above what you burn in the daily activities you undertake in your normal schedule. However, if you want to be precise and calculate the exact amount of fat, you need to burn over a specific period of time; here are a few points that you will find useful in your endeavor.
Calculate your Basal Metabolic Rate (BMR) – The Basal Metabolic Rate is what your body requires to maintain normal actions like digestion and breathing. This is the minimum calories that your body needs each day. Since calculation may not give very accurate figures, it will be necessary to adjust these figures as you go along.
Determine your activity level – calculate the calories you burn in daily activities like sitting, talking, exercising, weight lifting and walking using a calorie calculator. This will assist a great deal in determining your calories output to be compared with the calories input.
Keep track on the amount of calories that you eat each day – Use a food journal or a calorie count and write down the foods you eat each day and their quantities. Try to be as precise and as accurate as possible, measuring what you eat accurately and reading their nutritional values then enter them in your journal for calculation.
Calculate – Take the activity calories figures and sum them up with the Basal Metabolic Rate then subtract the calories gained from the food you eat. If the final figure will be a positive calorie number, then it means that you are gaining fat and not losing any. If the figure is a negative, it means that you are using up more calories than you are eating and therefore losing weight.
How much exercise do you need?
In losing weight, exercise is very important in ensuring that stored fats are burned up. How much exercise is required to lose weight varies per individuals. The ACSM guideline on weight loss recommends that an average person spends at least 250 minutes every week exercising. That is 50 minutes every day for 5 days. However, beginners may start with 20 to 30 minutes a day for 2 to 3 days to allow their bodies to adapt to the new program. Remember that activities like walking, climbing stairs and doing household chores burn up calories as well.
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