Have you tried everything to lose weight but nothing seems to work…at least not for you? Maybe you have lost weight only to see it reappear, gaining even more than you lost. Well it is time to take a sensible approach to weight loss and learn how to lose weight and keep it off. Here are two ways to do just that without starving yourself.
Losing weight and keeping it off is really very simple. You have two methods that will work for sure. Either take in fewer calories than you burn in energy each day or eat the same amount and raise your activity level to burn more calories. First, to be able to know and track what your caloric intake should be, you will 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 by using the following formula.
Multiply your current weight by 15. This will give you the number of calories needed per pound of body weight to maintain your current weight with moderate activity levels. So if you weighed 150 lbs x 15 = 2,250 calories per day needed to stay at the same weight. This calculation is based on moderate activity levels which means getting at least 30 minutes of physical exercise per day such as walking briskly, climbing stairs, working in the yard, washing the car, running in place, etc.
At this point you have two choices in order to get the weight off.
Choice #1. Eat less.
Knowing this, you can now calculate how many calories you will need to eat to lose your targeted weight goal. Let’s say you weigh 150 lbs and you would like to lose 15 lbs. Most professionals agree that healthy weight loss that will stay off should be around 1-2 lbs per week. To lose 1 – 2 lbs per week, you should eat 500 – 1000 calories less per day than needed to maintain your present weight, which is 2,250 calories per day. So by eating 1,250 – 1,750 calories per day you, should lose the 1 – 2 lbs 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.
Choice #2. Up your activity level
You can also lose the same amount of weight by eating the same 2,250 calories per day and burning more calories. You will need to up your exercise levels to include burning 500 – 1000 calories per day more.
For instance walking at a moderate pace (3.0 mph) for 60 minutes burns 236 calories, running up stairs for 20 minutes burns 340 calories; leisurely bicycling 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…