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How to Lose Weight and Keep it Off – Discover the 2 Simple Tips How

Have you tried everything to lose weight but nothing works…at least not for you? Maybe you lost weight only to see it reappear, gaining more than you lost. It’s time to take a sensible approach to weight loss and learn how to lose weight and keep it off. There are two ways to do it without starving yourself.

Losing weight and keeping it off is really quite simple. You definitely have two ways of working. Either take in fewer calories than you burn for energy each day or eat the same amount and increase your activity level to burn more calories. First, in order to know and track what your calorie intake should be, you need to learn how to calculate it.

You can calculate the number of calories you need to consume per day to maintain your existing weight using the formula below.

Multiply your current weight by 15. This gives you the number of calories needed per pound of body weight to maintain your current weight with moderate activity levels. So if you weigh 150 pounds x 15 = 2,250 calories per day you need to stay at the same weight. This calculation is based on a moderate activity level which means getting at least 30 minutes of physical exercise a day such as brisk walking, climbing stairs, doing yard work, washing the car, running around, etc.

You have two options for weight loss at this stage.

Option #1. eat less

Knowing this, you can now calculate how many calories you need to eat to lose your target weight goal. Let’s say you weigh 150 lbs and you want to lose 15 lbs. Most professionals agree that healthy weight loss should be 1-2 pounds per week. To lose 1 – 2 pounds per week, you need to consume 500 – 1000 calories less per day to maintain your current weight, which is 2,250 calories per day. So by eating 1,250 – 1,750 calories per day, you should lose 1 – 2 pounds per week. Never fall below the recommended calorie intake of 1,200 calories per day for women and 1,500 calories per day for men.

Option #2. Increase your activity level

You can lose the same amount of weight by eating the same 2,250 calories a day and burning more calories. You will need to increase your exercise level to include burning 500 – 1000 calories more per day.

For example walking at a moderate pace (3.0 mph) for 60 minutes burns 236 calories, running up stairs for 20 minutes burns 340 calories; A leisurely bicycle ride for 60 minutes burns 269 calories. You can find exercise calorie calculators online.

The choice is yours, but this is a start to help you learn how to lose weight and keep it off. If you need more in-depth information or a little “willpower” help, read on…

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