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Weight Loss Tips – Plan To Lose A Pound A Week

It’s a never ending battle for some people to lose weight and then keep it off. Some of us, myself included, just have a tendency to gain weight without really trying. My doctor always accuses me of eating the wrong foods and overeating.

Well, my doctor may be partially right about eating the wrong foods. But the part about overeating is incorrect because I had drastically reduced my food intake to try and lose weight. Having little to no success with my weight loss, I’ve done some research and found that if you eat the wrong types of foods and at the wrong times, losing weight is nearly impossible. For example, if you eat a high-carb meal or snack in the evening just before bed, the calories will be stored in the body while you sleep. If you must eat carbohydrates, it is best to eat them in the morning for breakfast so that you have all day to burn calories.

The best way to lose weight, a pound a week or more, you will be more successful if you watch what you eat and keep a log of your daily intake. You can calculate the exact amount of calories you need to maintain your current body weight by finding out what your basal metabolic rate is. Your BMR is your resting metabolic rate, which is how fast your body burns calories just to keep you alive.

To calculate your BMR you will need to convert your weight into kilograms by dividing your weight by 2.2. You will also need to convert your height to centimeters by multiplying your height in inches by 2.54. Then you can plug these figures into the Harris-Benedict formula: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) = BMR.

Next you’ll need to multiply your personal daily energy expenditure by your BMR to determine how many calories you need to consume to gain or lose weight. Activity multipliers vary depending on your lifestyle.

Sedentary: BMR x 1.2

Slightly active: BMR x 1.375

Moderately active: BMR x 1.55

Very Active: BMR x 1.725

Extremely active: BMR x 1.9

So your total daily energy requirement would be calculated like this: Activity Multiplier x BMR = Total Daily Energy Requirements.

So, to lose one pound of weight each week you’d need to eat twenty percent less than your total daily energy needs. Or change your activity variable and exercise more giving yourself a higher activity multiplier.

Whichever way you decide to go, it would be wise to check with your doctor before starting any diet or exercise changes to be sure your body is up to the task. Then, once started, Don’t Cheat! After a few weeks you should be happy with the results.

It took me over six months to start seeing significant results. Over the six months I modified my diet and exercise routines by both increasing my activity level and reducing my food intake. I have also started using some nutritional supplements to keep my energy level up while cutting calories. So it’s about changing more than one behavior to be successful. Simply reducing food intake alone is not enough to lose weight and keep it off.

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