I found a simple and easy guidelines and I would like to share them with you. At this point of writing, I weight 72kg, with a height of 156 cm, I am in the categories of overweight. The ideal BMI is 18.5 – 24.9. Mine is 25.5
Let us go the basics of weight loss. How I can lose weight? Weight loss is all about burning more calories that the amount of calories that we consume. When your calorie intake is more than the calorie you burn, you will put on weight. When we burn more calorie than you take, you lose weight. It may sound as simple as that, but knowing the basics of how to lose weights is not sufficient. We need to know how to exercise for weight loss and how to motivate ourselves to follow a program that works for us.
How to lose weight and have a flat belly?
For anyone who ever tried to lose weight and have a flat belly, they will know it can be a very difficult process. I have always wanted to lose weight, to have a flat belly, but wow – it was never easy, most of the time – I failed!! Fortunately, there are always ways to make things easier. The first step to lose weight and have a flat belly is to understand exactly what you need to do to lose weight. We need to also set a realistic goals and simple tips for making healthy lifestyles changes.
Whatever we may think, losing weight is not a mysterious process. In fact, weight loss doesn't even have to involve weird diets, particular exercises or even the 'magic' of pills or fitness device. What we can start with is to make small changes each and every day to your diet and lifestyles, and I am very positive that we will slowly lose those extra pounds. Christmas is 4 months away. Can I lose 5 kgs before Christmas? I will tell you.
Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.
1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
3. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.
Example:
Based on the BMR calculator, my BMR is 1422. Let say I burn burns 900 calories in daily activity. To maintain my weight, I should be eating 2300 calories but, after keeping a food journal, I find that I am eating 2550 calories every day. By eating 250 more calories than what my body need, I will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes.
Here are some basic changes that you might want to try:
- Instead of having afternoon coke, take a glass of water. Calories saved: 97
- Instead of eating an Egg Muffin, eat a small whole wheat bagel +1 tbls of peanut butter. Calories saved: 185
- Instead of using your break to catch up on work or eat a snack, walk up and down a flight of stairs for 10 minutes. Calories saved: 100
- Instead of hitting the snooze button, get up 10 minutes early and go for a brisk walk. Calories saved: 100
- Instead of watching television after work, do 10 minutes of yoga. Calories saved: 50
Total Calories Saved: 532 (based on a 140-lb person)
Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.
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