This sounds like really easy for some of you, but most people gain back weight after losing it… So let’s see what it really takes:
To lose one pound of fat, realistically, you need to burn about 3000 – 4000 calories on top of your current daily activities. Now that numbers sounds huge, so here’s how you can do that systematically (in 3 simple steps):
- Calculate your BMR or Basal Metabolic Rate - Your BMR (in calories) is the amount of energy that is needed for your body to perform its basic functions like breathing and digesting. So that is the basic amount of calories that you need in a day.
- Start a Weight Loss Journal - By keeping track of what you do + what you eat everyday (like exercising in the gym – e.g. running, 20 mins, what you had for lunch – e.g. chicken pie, coke, etc.) you would know how much calories are going in and out each day.
- Watch Your Daily Calories In vs Calories Out – So the formula is really BMR +(plus) Calorie Burning Activities -(minus) Food Intake = this total, if negative, it means you’re most likely gaining weight, and if positive, it means you are putting in effort and probably starving but you are going to lose weight!
So how do we lose that one pound of fat in one day?
Let’s say your BMR comes to 1600. And your food intake is around 2000 calories.
So the calorie burning activities need to total up to at least 4000 calories in order that one pound of fat.
Finding it difficult to reach that goal in one day? Break it down and set a realistic goal. Always set a goal that is achievable, so set your goal to make that pound of fat go away in 3 or 5 days instead. Whatever your weight loss goal is, you will find that you always need to practise the above 3 steps, some discipline and plenty of action!
Quick one, here’s a famous quote you can rely on….
Take Breakfast Like A King,
Lunch Like A Prince,
And Dinner Like A Pauper!
BREAKFAST LIKE A KING, LUNCH LIKE A PRINCE, DINE LIKE A PAUPERTake
You have probably read various weight loss plans that tells you to do this and do that… eat this but don’t eat that. Aren’t you finding that hard to follow?
For some people who finds losing weight too difficult, especially if you are of an elderly age, it’s just too hard to follow the so called “perfect weight loss plan”… even the beginners weight loss course sounds too harsh on you.
So let’s start at somewhere easier… like WALKING (yes, you read the title of my article). Walking is a way to lose weight – not tremendously fast but it helps over time.
Here are some mindful steps to follow on how to lose weight by walking (some activity depends on age and capability):
- Get a good pair of walking shoes, one that you are very comfortable in. I would recommend wearing socks to avoid getting blisters.
- Spend the mornings or the evenings for your walking activity. Smile and say “hie” to the neighbourhood walking group – making new friends makes the walking activity less boring.
- Start your walking say 15 mins a day, then try 30 mins a day. If you can, walk up to an hour, but not more than that. Straining your leg or ankle is not a good idea.
- Walk about twice a week, then when you feel more comfortable – walk for at least 5 times a week and see all those fat burn away in no time.
- Always start slowly especially on colder days, get those legs warmed up first before walking faster. Wear appropriate attire depending on the weather and season. Try to keep yourself warm all the time.
- If you feel very healthy, young or want to try more challenge, try walking a slow uphill. When going downhill, be careful not to exert too much force on the knees by walking slowly.
- Do not walk / exercise if you are still recovering from any leg injury, gout attack, etc. Check with your doctor for advise on how much you should walk if you have other illnesses.
Once you have a consistent walking routine, you are on your way to a much healthier lifestyle. Remember, weight loss is always difficult if you think it is. Always start with the easiest or simplest method in mind. So try taking baby steps for a start, one foot at a time.