Losing Weight Is Not A Mysterious Process Articles | Weight Loss

By: Richard Bleuze

Losing weight is not a mysterious process.  It is only a matter of burning more calories than you eat.  However, if it was only that simple, then many of us would have a weight problem.   Losing weight can be such a struggle, however.  Heck, with pills, diets, gadgets on infomercials that promise instant success.  If you really want to see small weight loss, then you need to make small changes each and every day and you will slowly lose those extra pounds.  However, just remember that this method of losing weight is SLOW!

Rules of Weight Loss

You must burn approximately 3500 calories over and above what you already burn doing daily activities to lose one pound of fat.  Although, 3500 calpries is a lot, you can do it!  Just do not  try burn 3500 calories in one day.  Below is a step by step process for burning those unwanted calories and start losing weight:  

1. Know your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories that you need to eat each day. 


2. Calculate your activity level.  Know which activities you do throughout the day that burns calories.  I suggest that you keep a daily activity journal



3. Keep track of how many calories you eat.  Once again I suggest that you keep a food journal to write down what you eat and drink each day.

4. Add your BMR number + your activity calories.  Once you have added those numbers, subtract your food calories from that total.  Your goal is to eat less than the calories your are burning.  If not, then you will gain weight.

A few examples:

1.  Instead of an afternoon Coke, try drinking a glass of water.

2.  Instead of a white bagel, try a whole wheat bagel.

3.  At break time take a walk -walk up & down a flight of stairs for at least 10 minutes.

4.  After your meal, take a walk around the block.

An important tool to losing weight is exercise.  I suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week.   Do not forget, things like walking, taking the stairs and household chores can burn more calories and it is good for you health wise.  

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