Free Weight Loss Tips

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):

1. 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.
2. 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.
3. 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!