weight loss Tips

Calories can help you lose weight fast

When beginning an effective weight loss plan, you need to understand how to structure a proper daily intake of calories to lose weight fast.

Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.

Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake.

This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.

For example, cutting 500 calories from a 2000 calorie diet represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan.

Instead, you should aim to use a percentage decrease in calories to lose weight fast.

The most effective and widely accepted percentage is 15-20% below your maintenance level.

Your maintenance level is the number of calories you require each day to maintain your current weight.

There are two formulas you can use to determine your own individual number of daily calories to lose weight fast…

The “Harris Benedict Formula” requires you to first determine your basic metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation and digestion.

You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight.

You can then decrease this number by 15-20% to find out your daily intake of calories to lose weight fast.

Calculate the BMR by using the following formula:

Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) – (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) – (4.7 * age in years) = BMR

Multiply that number by the activity multiplier:

Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).

Reducing that number by 15-20% will provide you with the target number of calories to lose weight fast.

The other formula you can use to determine your target calorie reduction is the “Katch-McArdle Formula”.

This formula is an even more accurate way to determine your target number of calories to lose weight fast because it factors in your lean body mass, leading to a more accurate metabolic reading.

To use the Katch-McArdle formula, calculate your BMR using the following:

BMR = 370 + (21.6 X lean mass in kg)

Your lean body mass simply represents any type of body weight that is NOT fat.

You can determine this number if you have had your body fat levels tested.

The more extreme your body type (leaner or fatter) the more critical it is to factor in your lean body mass to determine your target number of calories to lose weight fast.

Once you’ve factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.

Reducing your calories by more than this level can end up slowing down your results by triggering your body’s natural starvation mechanisms.

If your calories dip too low, your body will stop burning fat as a way to conserve energy.

Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn’t decrease.

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Healthy Weight Loss: 7 Kickstart Booster Steps

Here are seven of the most effective, natural ways to stop cravings and lose weight quickly and easily.  The first two steps you can do BEFORE getting out of bed in the morning.  It’s that EASY!

STEP 1: Who Do You Think You Are!
Your very first thoughts on waking are what determine your mood and set the course for the rest of the day.  As they say, “if you don’t like the song, change the song!”  This is your chance to change your song.  Even if you feel sceptical about this, just give it a try.  Do this EVERY morning for a couple of minutes.  It’s an extraordinarily powerful technique when practised over time.

Keep warm, get comfy and close your eyes.  Take a few deeps breaths to relax.  Then simply visualise eating healthy, nourishing and delicious food throughout the day because it makes you feel good.  And really FEEL more energised and full of vitality, and how your clothes fit your slim body.  Picture yourself with clearer skin, shinier hair, brighter eyes.  Visualise looking at yourself in the mirror and seeing your slim reflection.  Now open your eyes, get up and go!

STEP 2: Water, Water Everywhere!
One of the secrets to natural weight loss is to drink hot water with a squeeze of lemon juice – especially first thing in the morning, half an hour before you eat anything.  This helps boost the digestive system, reduces the burden on the liver and kidneys, and reduces lethargy and bloating.   Also, by rehydrating the body, you are less likely to store water where you don’t want it – in your wobbly bits!

Get in the habit of carrying a small bottle of water everywhere you go and drink it regularly.  Water is a natural appetite suppressant and is an ideal way to reduce food cravings.  If you drink alcohol or caffeinated drinks such as coffee or strong tea, you will need to drink extra water (a glass for every drink) to counteract their dehydrating effects.  

STEP 3: If You Skip, You’ll Yo-Yo!
It’s important to have breakfast or at least prepare a healthy snack you can take with you for that mid-morning blood-sugar low.  Eat foods that release their energy slowly, like no-sugar muesli or oat porridge (oatmeal) with fresh fruit – plain full-fat yoghurt, unsalted nuts (like almonds and walnuts) and fresh sunflower and pumpkin seeds are good additions.  Or a boiled egg with some wholegrain toast and butter.

If you skip a meal, don’t be surprised if your energy levels start to yo-yo.  When you run on empty, even for a short while, your body will have you craving ‘quick-fix’ calories, particularly high-sugar, high-fat snacks that release energy quickly.  The self-control to resist binging will be almost impossible.

STEP 4: Soup for the Soul!
Soup is one of the best weight-loss weapons to help you eat less without feeling hungry.  People who eat a daily serving of soup lose more weight than those who eat the same amount of calories but don’t eat soup.  Soup has a high water component.  When water is combined with food, it slows the release from the stomach better than if you just drink water with a meal.  So it keeps you feeling fuller for longer and can reduce snack cravings later on.  The best soup is vegetable soup because the vegetable fibre also helps you feel fuller for longer.

STEP 5: Overcoming “Dem Moody Blues!”
If you are feeling tired, bored or moody, your resistance to comfort foods is greatly reduced.  You need a strategy in place to boost the ‘happy chemicals’, your endorphins, to keep things under control.  

One of the best ways is to get moving!  Go for a walk, climb up and down the stairs, anything to help release those endorphins.  If you work, get out at lunchtime and away from your desk.  A walking buddy can help.  Walk and talk rather than sit and chat.  If you usually travel by public transport, walk to the next bus-stop or station before getting on.  If music helps you move to the grove while you clean the house then do it!  Fun = endorphins.  Just keeping active throughout the day can burn off 250 calories – about the same as a jog in the park, without the sweating.

STEP 6: The Snack Fix!
It’s not that snacks are bad.  Think more ‘snack fix’, than a ‘snack attack’.  Healthy snacks help control blood sugar swings and reduce cravings when your blood sugar is low, so you don’t yo-yo.  Including a little protein, and even fat, in your snack can slow down the release of sugars (from carbs) into the blood stream, keep you feeling fuller for longer and help to keep your blood sugar more stable.  

Snack ideas are: a piece of fresh fruit with a small handful of fresh, unsalted nuts, or fresh sunflower and pumpkin seeds (all have protein and fat).  Or a humus (chickpea dip) or bean dip with fresh raw vegetables, such as carrot, cucumber, celery and sweet pepper sticks.  Or oatcakes with nut butter or a little cheese.

STEP 7: Sumo Wrestling Your Carbs!
Having achieved so much throughout the day, don’t blow it by overeating in the evening, especially carbs (the Sumo diet).  Balance your protein, fats and carbs.  Takeaway or ready meals – like pasta and sauces, curries with white rice, and pizza – tend to be heavy on the carbs and fats.  You can still enjoy the flavour of these meals by making your own versions and rebalancing the ingredients.  Use less fat and less salt.  Less fat doesn’t mean using low-fat substitutes which will push the balance towards excess carbs.  Also use more lean protein, more vegetables and wholegrains.   You can also try grilled fish or chicken with vegetable sauces or steamed veg.  Go for wholegrains such as brown (or red) rice, or high-protein grains like quinoa.

So for your kickstart to healthy weight loss simply follow this seven-step plan… and your body will take care of the rest.

–
About the Author:
Sara Mallett is a qualified Nutritional Therapist and contributing expert to the UK’s best-selling ‘Slimming’ magazine.  Discover how you too can lose weight without diets, pills, potions or even having to go to the gym!  For further tips on healthy weight loss the easy way, grab a copy of her popular free report “How to Naturally Prime Your Body for Optimum Healthy Weight Loss” at: http://www.healthyweightlosseasy.com/slim
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Fat Reduction Tips To Take It Off And Keep It Off

Losing weight isn’t easy, but it also just isn’t as complicated as people believe it to become. Shedding pounds will require some work for your benefit, but the result may be worth every second.

In your journey to shed weight, it is beneficial to train on a chart to track ones progress. Weigh yourself often therefore you are continually reminded of what you need to do to get to where you wish to be. This process gives a person some extra motivation to keep with your goals.

Seeking the guidance of the dietitian can really help make the difference in long-term fat loss success. A dietitian is trained that can help educate people about learning to make healthy food choices. As everyone well is aware of, eating a healthy diet is the major component of successful fat reduction. Many people find great success with a   1000 calorie diet menu .

Before you eat supper, always drink some normal water. It is easier to consume too much once you have gone too long without food.

Consult a physician before taking over-the-counter diet pills. If you’re already in medication or have chronic medical problems, diet pills can have very adverse effects. Before beginning a diet pill regimen, discuss the pills using your doctor to ensure there’re safe to use.

If you are experiencing   weight loss , try eliminating your intake of milk products and see how this effects you. Instances do occur when someone has an allergy or minimal intolerance to milk when they are not even alert to it. This can cause excess weight gain and bloating.

Don’t bother with slimming capsules. They don’t work all of which will do much more injury than good. Diet pills can be addictive and therefore are overall unhealthy for an individual. There is not enough information on these pills. The best way to forfeit weight is still the traditional way.

Don’t rely on your bathrooms scale. If you jump on the scale all the time, you might be let down and lose motivation. If you are hitting the gym, you are likely donning muscle, which is heavier as compared to fat. Judge your progress about how your clothes are appropriate you.

The food portion of your respective diet program will be less of a challenge if you plan your meals beforehand. Allow yourself easy use of each of your dinners by packing away sufficient food for five or perhaps six smaller meals and storing them within a portable cooler.

People who are centering on burning fat instead to build muscle should focus heavily on cardiovascular exercise. Cardiovascular exercise increases your own heartbeat and improves your weight loss ability better than resistance training. Any exercise that increases you pulse rate will qualify as cardio activity. You should find an activity that you enjoy and take action.

Eating out at a restaurant is not necessarily forbidden when dieting. It is best to recollect that these portions can be larger. If you feel tempted in the first place, request that your cashier bring a doggy bag to you that you may put half the meal in and put aside for a future dinner. Taking your left overs with you can help you save calories and provide you with lunch for tomorrow.

This article has defined several diverse and useful strategies for losing weight. You should now manage to see that weight loss is your reach, not the uphill fight that you thought it might be. It’s simply a matter of getting this done it. Use these tips to help you lose weight, and add a few ideas of your. Losing weight is feasible for you.