Despite the way it feels,
losing weight isn't a mysterious process. It's a simple matter of
burning ore 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 Loss
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. 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 Coke Drink a glass of water. (calories saved: 97)
An Egg McMuffin Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
ing your break eat sweets Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work Do 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.
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