No one likes calories so much when there is an increase in weight or excessive fat on the body.
At the same time, one doesn’t think about weight and fat when consuming these calories. Hence, one will have to count those calories before consuming them.
However, how does one do it?
Alright, you have a calorie calculator but it will not tell you how much to consume, will it?
It will only tell you how much you have or you can consume. How then do you figure out how much is enough?
There ought to be ways of doing so, shouldn’t there?
1. Do the Mental Maths
Yes, mental maths can help you cure the dilemma.
You have to use a regular equation to solve this problem. It will be a little difficult in the beginning but you will get used to it soon. After all, it is necessary to keep your weight in check, isn’t it? Anything for weight loss! The equation that you have to use is popularly called the Harris-Benedict equation.
The equation is something like BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
It is the exact formula for calculating your calorie intake per day and once you have known this, the calorie calculator will be of immense help.
Wondering what the BMR stands for?
It is your Basal Metabolic Rate.
However, these are the calories you need to stay alive and fit but how about the calories that you burn? Where do they go? Obviously, something happens to them?
Well, while you can quickly find out, how many calories to eat; how do you know about the exact number of calories to burn?
Moreover, how do you know this is the exact number of calories that you have burnt?
2. The Activity Factor
Again, this requires some calculations and isn’t all that easy. You will have to know the activity factor for each activity that you perform.
For instance, activity factor for office hours, for watching television, etc. is different. You need to know the numbers of all the activity factors before proceeding further.
How do you do that now?
Well, either you buy a book or you look up online and you will get to know of the activity factors for everything.
You can also download an app for it all. If you have a personal dietician, you are sorted.
You can just ask your dietician or your personal trainer for everything’s activity factor. Life is easy when you have these people around, isn’t it?
However, coming to the point, take your average activity factor and multiply it with your BMR.
The answer that you get is the number of calories that you need to go on with life. Now, you may or may not have to eat less or more than that depending on how much weight you want to lose.
Since, you are most likely on your way to losing weight; you ought to eat fewer calories than the number you have arrived.
3. Control the Level of Calories in the Body
Now, that you know how much calorie level you ought to maintain to keep your weight in check, all you need to do is make sure it’s done.
Hence, always calculate the calories that you are taking in as well as burning to know where you stand with regards to calorie intake.
You can use the calorie calculator and yield better results out of it. There are enough apps out there that will help you count your calories. Go ahead and download these apps on your phone.
4. Ways of Burning Calories
Needless to say, there are numerous ways of burning calories and the most basic and common one is exercise.
Exercising is one of the best ways to increase metabolism in the body and to burn just the right amount of calories.
Other than physical activities, outdoor sports, yoga, martial arts, dancing, etc. can help in reducing weight to quite an extent.
However, each of these forms of exercise burns an altogether different amount of calories and hence, you need to know what exercise you ought to perform to burn the number of calories you need to burn.
5. Resistance Exercises for Burning a lot of Calories
Resistance exercises over light weight ones are a good idea to burn calories. For, if you need to burn a lot of calories then only these will come to your rescue.
Anything else is utterly impossible.
Therefore, ditch the gym and do some resistance exercise such as push ups, pull ups, crunches, etc. and you will be able to burn quite a few calories on a daily basis and retain the level of calories in your body.
6. Eating the Right Food
Check the level of calories in each food item that you consume. Calculate your calorie intake and eat food that is low in calories.
Thus, you will gradually end up losing weight. You don’t have to starve yourself. You only have to eat the right amount of food on a daily basis.
It is what will lead you to remain gradually healthy and fit and lose weight. Otherwise, it is impossible in spite of exercising.
For, if you keep your food intake same then exercising is totally not going to help you out. Therefore, calculate your calorie intake in case of food as well.
7. Calculative Weight Loss
Calculate how much weight you need to lose and work things out accordingly.
You don’t have to lose too much weight because it causes trouble and at the same time, you need to lose a considerable amount of weight to look healthy.
Keep this in mind and then calculate the level of calories using the equation and your targeted weight.
Now, maintain that level of calorie in your body through exercising and dieting on a regular basis until you get used to it. You will soon have a healthy and fit body.
8. Get your Metabolism Right
Metabolism rate is instrumental to weight loss. Metabolism helps in losing weight by removing all the extra fat and calories from the body. Hence, it is important to improve and increase your metabolism rate.
Also, if the metabolism rate is too high, it will lead to complications. Moreover, if you suddenly begin with burning down a large number of calories, you are bound to regain your weight at a later point in the day.
Hence, start on an extremely reasonable basis first and then gradually go full swing on things.
9. Use Trial and Error Method
Do not go head on into things directly. Figure out if it works at all. It may not be as convenient as it sounds.
Test the method you have opted for, for some time and see if it works. If it does, go ahead with it and slowly and gradually increase the exercise intake and level of calories.
If it doesn’t, then reduce it. You will have to play with it for a while until you figure it out. However, there is a good chance it will work the first time itself because of the equations and everything.
10. Fruits, Vegetables, Whole Wheat Grains and Cereals
Yes, this is the complete food that you should be having when eating. There has to be the right amount of fibre in your body to fire your body’s metabolism.
Eating lots of fruits will help with the fiber. However, the fiber needs a balance and hence, other nutrients can be gained through vegetables, whole wheat grains and cereals.
Thus, eat a wholesome and nutritious meal to maintain your weight and you will soon be on the right track to health and fitness. After all, it isn’t so difficult to lose weight when you can eat so much.
11. Stay on Target
Once you have decided on the method and have chosen a number of calories you wish to maintain to lose weight, stick to it.
Don’t let your plan go, outcome what may be. Make sure that nothing comes between you and your plan to lose weight.
Follow a strict regime and make sure you don’t lose track of it in a few days. If you stick to the plan then, you are bound to lose weight with the target and the method that you have selected.
Final Words of Wisdom
Lastly, remember that you don’t have to do anything so extreme that you fall sick.
Do things that are well within your limits and then slowly widen the gap. Yes, everyone is in a hurry to lose weight but there are no shortcuts to success.
It will follow slowly and gradually. Hence, relax and take your own sweet time to do it.
You don’t have to be obsessed with it. As time passes by, you will yourself gradually begin to lose weight and you will also notice the changes. Good luck with burning calories!
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