How to Lose Weight

We know that losing weight comes down to burning more calories than you actually consume. That sounds simple, right? But if it were, then nobody would have a weight problem and people would not be rushing towards drastic measures like yo-yo diets, diet pills or insane fitness devices that claim instant results.

Sure, you may see results quickly but what happens when you stop the diet or don’t have the time to use the gadget? The weight tends to come back just as fast as you lost it. Small, slow changes are the secret to weight loss success. Forget instant results and think long term.

The weight loss rules

Typically, an average person needs to burn around 3 500 calories to lose just one pound of fat. That’s over and above daily activities like taking the stairs or doing chores around the house. That is a lot of calories but you can go easy and determine exactly what type of activities you need to do daily or how to go about cutting out extra calories.

Getting Started

Start off by determining your metabolic rate. This is the quantity of calories you require to maintain basic functions such as digestion and is the minimum amount of daily calories you need to consume.

Then calculate your activity levels. Try keeping a journal of your activities and get a calorie calculator to help you decipher how many calories are burnt when you walk around the house, sitting down, lifting things and so on. Another option is to use heart rate monitors to monitor calories burned. After the week, tally up each day’s calorie total and determine the average to get a good idea of how many calories you tend to burn on a daily basis.

How Many Calories Do You Consume?

Again, track this for about a week and use an online calorie calculator to keep track of what you drink and eat every day. Try to be accurate by measuring portions or looking up the nutritional information when necessary and especially if you eat out.  Add up your totals at the end of the week to see how many calories you eat.

Totaling Your Scores

Now, add your activity calories to your metabolic rate. Then minus your consumption calories form the total. If what you are eating adds up to more than the first figure then you have a greater chance of putting on weight.


Exercise and keeping fit is essential to weight loss but the amount of activity required tends to vary between individuals. General guidelines suggest that a minimum of 250 minutes each week, or close to an hour for 5 days each week. If you’re just starting out on a fitness regime, go slowly. For example, begin with 2 or 3 days of cardio for half an hour, gradually increasing your time week by week.

There are a variety of sources available on the Internet that will teach you how to lose weight and keep it off.