Most people wish they could just keep off those pounds of fat and keep their waistlines in check. Often, people have no idea about nutrition, caloric information, and haphazardly jump on to the latest bandwagon diet, wondering why they can’t ever lose any weight. This isn’t the way to go about it, and we will show you how learning how many calories you should burn a day really helps you to accomplish long-term weight loss.
Often, people try out fad diets and are disappointed when the diet doesn’t work, or that they gain all of their original weight back after they stop the diet. Generally, fad diets try to sell you by saying that they can lose lots of weight in very short amounts of time. People think they work because at the beginning of a diet, you tend to shed a large amount of water weight. Water weight is exactly as it is called and it is simply water that is retained in your body from the salts and creatine that you naturally create. These fad diets might make you lose eight pounds in a week, but it isn’t real fat that you are losing. Losing water weight is easily done and easily gained back when you go back to eating unhealthy food. Nutrition is often difficult to deal with, so take a look at this course in holistic nutrition.
The proper way to lose weight is a little slower, but you can still lose 2lbs a week of pure fat. This method involves you losing weight steadily, by reducing the energy you put into your body, to lower than what your body actually needs. You will feel hungry at first, but it’s worth it in the end and that feeling eventually goes away.
First of all, you need to calculate the average amount of calories you use on a day to day basis. This is called your BMR or basal metabolic rate and shows you how many calories you need to sustain your current weight, without moving an inch. This energy is used on thinking, warmth and generally keeping you alive. After you find your Basal metabolic rate, you multiply this value by 1.2 – 2.0, depending on how active you are. If you sit around most of the day and don’t do much exercise, you multiply by 1.2. If you are highly active, like a teacher and often on your feet, times by 1.5. If you are an athlete or lumberjack, highly active, you double the caloric amount. So, after you do this mathematical exercise, you will have a number.
There are 3,500 calories in a single pound of fat. As a very tall male, I burn 2,800 calories at rest over the course of a day. If I wanted to lose one pound of fat a week, I would simply cut my calorific intake to 2,300. If I wanted to lose 2 lbs a week, I would reduce my caloric intake by 1,000.
Why 500 and 1,000?
Every week has 7 days. 7 days of 500 calorie deficit means I eat 3,500 calories less than is necessary. Therefore, my body provides the energy from stored fat reserves. With 1,000 calories less, I lack 7,000 calories, which my body expends from its reserves. Reducing the amount of calories you eat may make you temporarily tired and sluggish, but as you cut back on unhealthy foods, you will regain your original vigor.
Disregard all advice apart from this. There is no magic wand to losing weight, only calories in versus calories out and anyone advising you otherwise is trying to sell you something.
When do you lose weight?
There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume. Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories. So if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.
Calories are burnt at standstill, you don’t necessarily have to exercise to lose weight. While cardiovascular activities will help your stamina and general fitness, if you want to exercise, you should train using resistance. This means that you should go to a gym where they have proper weight lifting facilities and pick up weights. Weight training has many many benefits, the least of all being that it increase your metabolic rate for the entire day, instead of just whilst you are exercising like cardiovascular activities. Lifting weights or doing yoga, also will increase your overall muscle mass, which in turn increases the number of calories you burn at rest, meaning weight loss is easier. Sticking to a workout plan like the Gabriel Method often works better than pure willpower.
Often, those on diets think you have to cut out all foods that are tasty or even think they have to cut out everything they enjoy. When you boil weight loss down to just numbers, it’s evident that you could lose weight by just eating Big Macs. We don’t recommend this, as eating burgers and nothing else is a poor idea, with poor nutritional content. However, it doesn’t matter what you eat, just how many calories the amount of food you eat provides. Eating healthy foods like vegetables, fruit and lean meat will satiate you better than simple carbohydrates like bread and crisps. This is the reason that most people who are on a diet cut out bread. A slice of bread is around 100 calories, whereas a fairly large chicken breast is about 130 calories. The nutritional profile of chicken breasts is much better, as it has large amounts of protein in it, which is much more filling per gram than carbohydrates. Cutting down on carbohydrates will also make you retain less water. If you have a problem with eating poor foods, check out this.