Despite the way it feels, losing weight isn t a mysterious process. It s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.Rules of Weight LossTo 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. Below is a step by step process for getting started.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal 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.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you re eating more than you re burning, (your BMR + activity is 2000 and you re eating 2400 calories) you ll gain weight. If you re burning more than you eat, you ll lose weight.Example:Mary s BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she s eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.This example shows how easy it is to gain weight without even knowing it. However, it s also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you re eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you re on the right track. Try these ideas:Instead of...Do this...An afternoon CokeDrink a glass of water. (calories saved: 97)An Egg McMuffinEat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)Using your break eat sweetsWalk up and down a flight of stairs for 10 minutes (calories burned: 100)Hitting the snooze buttonGet up 10 minutes early and go for a brisk walk (calories burned: 100)Watching TV after workDo 10 minutes of yoga (calories burned: 50)Total Calories Saved: 532 (based on a 140-pound person)How Much Exercise Do I Need?Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM s weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you re a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don t forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise.
Eat as much fruit and vegetables as possible. Also cut out the soda and sodium. Drink plenty of water throughout the day. If you can, exercise briskly thirty minutes nonstop a day. The weight will fly off pretty fast. I have been doing those for two weeks now and have drop 15 lbs already. Good luck.
avoid foods with too much sugar in it. this includes cookies, ice cream and desserts in general. reduce the amount of food eaten per meal. try drinking water before eating to make you get the feeling of being full and savor the food that you eat. running or any other form of cardio is sure to cause weight loss.
I used TrimGel, it aint no joke, 8 lbs in 6 days crazy, but I know it s not healthy to lose too much weight too fast I read it
