Weight Loss - It's Not Rocket Science
Weight Loss should be easy, yet today many people are led to believe that unless they buy this particular pill, or participate in this "revolutionary" diet, they aren't going to lose the weight they desire. Sure, there are pills that helps you speed up your metabolism, and some that help you burn fat faster by tapping into your stored fats, but the efficiency of these pills are so insignificant that you won't even notice it, when they actually do work that is. Let's say someone is determined to lose weight, they go into google and type in " Lose Weight Fast " or " Quick Weight Loss " They are most likely going to get attacked by automated websites, claiming to have the best weight loss program / product in order to earn an easy buck. These websites pay good money to be there, and they can afford to be there because people keep falling into their traps.
Weight loss can be so easy, fun & rewarding. You don't need those complicated diets, you don't need to eat exactly what's written down on that paper, eat what you enjoy but keep an eye on your caloric intake. Just by keeping an eye on your caloric intake you'll be able to eat your favourite junk food, have a drink with your friends, and eat that piece of chocolate whenever you're allowed to. What i mean by that is if you keep your calorie intake at a level which allows for weight loss, you can have a cheat meal every now and then, as long as you don't override your calories too much.
So How Many Calories Should I Eat?
In order to determine how many calories you should eat, you first need to calculate your maintenance calories. Maintenance calories varies for each person depending on weight, height, age, gender, genetics & activity level. You can find many calculators online if you prefer not to do the math, but a popular way of calculating maintenance calories is by using the Harrid-Benedict equation;
Men: BMR = 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)
Women: BMR = 65 + (9.563 X weight in kg) + 1.850 X height in cm) - (4.676 X age in years)
Then multiply with with your activity level
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Extra Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
One pound of fat is equal to 3500 calories, so if your goal was to lose one pound a week you'd have to eat 500 calories under maintenance, And if you want to lose 2 pounds a week, you simply just decrease your caloric intake by another 500. One important thing to remember is that these numbers may not be accurate to you, it varies from person to person, you should track your calories in order to get an estimate of what your maintenance calories may be.
How Many Pounds a Week Should I Aim For?
Losing weight too quick isn't healthy, it can lead loose skin, gallstones, and many other health problems. A good guideline would be to lose about 1-3 pounds a week, if you aim higher your energy levels can drop dramatically, you'll lose your motivation, and eventually you'll give up and put all that weight back on. Stay consistent and continue to lose weight at a steady rate, and you'll find a far more energetic self.
What Should I Eat?
Just because you could eat anything you want and still lose weight by counting calories it doesn't mean you should. Eating healthy foods such as vegetables, whole wheat foods, and proteins has its advantages. Whole wheat foods are considered slow carbohydrates, which means they are carbs that are slowly released into your blood stream as energy throughout the day, and leaves your stomach feeling full for much longer. Fast carbs however such as white pasta, white rice, white bread, simple sugars, basically anything that's processed, are released into your bloodstream much faster, and will leave you feeling hungry soon again. So in short you should be eating healthy in order to maintain that "fullness" to help you control your eating, and as you probably know, healthy foods has many other health benefits.
You Should Still Exercise
Sure, you don't need to exercise in order to lose weight, but exercising comes with so many great benefits it would be a mistake not to. Exercising gets your blood pumping and allows for oxygen to reach your brain, which will leave you feeling much more energetic. You don't have to join a gym although it'd certainly be great if you did, a couple of short 10-15 minutes walks each day will do wonders in the long run. If you enjoy swimming, join the local swimming hall, or if you enjoy dancing, why don't you take some dancing classes? exercising can be fun and it shouldn't feel like a chore.