Despite the way it feels, shedding weight is not a mysterious process. It is a simple matter of burning more calories than you eat. But, if it is as simple as we are saying than 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 on a daily basis and you will 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 would not 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.
1. 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.
2. 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.
3. 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.
4. 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 are eating 2400 calories) you will gain weight. If you’re burning more than you eat, you will lose weight.
Consider your Genetics and Lifestyle
The simple truth is, even if you do everything right and start losing body fat, there’s no guarantee you will lose it from your abs. Your body stores and loses fat according to your genes, so you cannot control where or when you lose fat from certain places. We all store surplus fat somewhere – for women it’s often around the lower belly, hips and thighs. For men, it’s often around the middle and back.
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