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Weight Loss Tips – Plan To Lose A Pound A Week

It’s an endless battle for some people to both lose weight and then keep it off. Some of us, me included, just have a tendency to put on the pounds without really trying. My doctor always accuses me of eating the wrong foods and eating too much.

Well, my doctor may be partially right in what he says about eating the wrong foods. But the part about over eating isn’t correct because I had drastically cut my food intake to try to lose weight. Having little to no success with my weight loss I did some research and found out that if you eat the wrong types of foods and at the wrong times losing weight is next to impossible. For example, if you eat a high carbohydrate meal or snack in the evening just before you go to bed the calories will be stored in the body as you sleep. If you have to eat the carbohydrate it is best to eat it in the morning for breakfast so you have all day to burn-off the calories.

The best way to lose weight, either one pound a week or more you will have more success if you watch what you eat and keep a log of your daily intake. You can calculate the exact amount of calories that you need to maintain your present body weight by finding out what your basal metabolic rate is. Your BMR is your resting metabolism, which is the rate at which your body burns calories just to keep you alive.

To calculate your BMR you will need to convert your weight into kilograms by dividing your weight by 2.2. You will also need to convert your height into centimeters by multiplying your height in inches by 2.54. Then you can plug those figures into the Harris-Benedict formula: 66+(13.7xweight in kg) + (5 x height in cm) – (6.8 x age in years) = BMR.

Next you will have to multiply your personal daily energy expenditures by your BMR to determine how many calories you have to consume to either gain or lose weight. The activity multipliers vary depending on your lifestyle.

Sedentary: BMR x 1.2

Lightly active: BMR x 1.375

Moderately active: BMR x 1.55

Very active: BMR x 1.725

Extremely active: BMR x 1.9

So the total daily energy requirement would be calculated like so: Activity multiplier x BMR = Total daily energy requirement.

So to lose one pound of weight each week you should eat twenty percent less than your total daily energy requirement. Or modify your activity variable and exercise more giving you a higher activity multiplier.

Which ever way you decide to go you would be wise checking with your doctor before you start any diet or exercise modifications to be sure that your body is up to the task. Then once you start Don’t Cheat! After a few weeks you should be happy with your results.

It has taken me over six months to start to see any significant results. Over the course of the six months I have modified my diet and exercise routines by both increasing my level of activity and cutting my food intake. I have also started using some nutritional supplements to help keep my energy level up as I cut back on calories. So it is a matter of changing more that one behavior to be successful. Just simply cutting your food intake by itself isn’t enough to lose the weight and keep it off.

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