Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve an actual or perceived overweight or obese state.
CLICK HERE TO LOSE WEIGHT NOW AND BE MORE ATTRACTIVE
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.
Exercise
Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Learn more about getting in shape and getting started with exercise.
CLICK HERE TO LOSE WEIGHT NOW AND BE MORE ATTRACTIVE
CLICK HERE TO LOSE WEIGHT NOW AND BE MORE ATTRACTIVE
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 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. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
- 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, etc. 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.
- Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with 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. 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.
- Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.
Exercise
Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Learn more about getting in shape and getting started with exercise.
CLICK HERE TO LOSE WEIGHT NOW AND BE MORE ATTRACTIVE
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