Tips to Lose Weight – The Right Equation
More and more people are becoming aware of the benefits of staying strong and healthy and as such are benefiting the most from tips to lose weight. It is easy to tell a person who’s embarking on a diet to keep it up and couple the effort with cardio and weight exercises. And while this is sound advice to take if you’re serious about losing weight, there are more aspects that should be taken into consideration.
But first, before diving into and ticking off those tips to lose weight, the first thing you should do is to determine the most important set of numbers most often overlooked in a dieting endeavor: the number of calories you need or your basal metabolic rate. The equation of this is:
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
For those who are working to lose weight, the target BMR should equal your computed BMR minus 500kcal or kilocalories. For example: if you weigh 220 pounds and you perform 30 mins of moderate activity in a day, the computation for your target BMR should be:
(220 x 15) + (30 x 3.5) = 3300 + 105 = 3405 – 500 = 2905kcal
This means that you need about 3405 calories in a day, but in order to meet your target of losing 1 lb per week (which is the most ideal pace to losing weight), you need to lose 500 kcal to meet your target calorie per day of 2905 kcal. There are online calorie calculating tools that can aid you with the numbers.
Tips to Lose Weight – Eat Up while Eating Down
One of the most important things to consider among the many tips to lose weight, is to keep in mind that dieting does not necessarily mean skipping meals. Healthy dieting does not need to conform to food restrictions, but rather give limitations to food portions. Eat half of whatever it is that you eat everyday. Restricting yourself from eating the foods your stomach is craving for only leads the way to yo-yo dieting. Do not give yourself a reason to cheat on your goals. You can definitely eat up while eating down.
Add at least 5 servings of fruits and vegetables to your daily meal to benefit from their natural fibers, vitamins and antioxidants and to also take advantage of the fact that they tend to fill up your stomach faster, thus giving you the feeling of being full earlier. They are also helpful in keeping your calorie count low as they have very low calories. In addition to this, they are also known as ab-trimming foods along with yogurt, which helps reduce bloating around the stomach.
Tips to Lose Weight – Exercise – A Daily Routine
One other important tip to losing weight is to do cardio and weight exercises, which are activities that can burn calories fast and allow you to indulge in your sweet addictions such as chocolates without feeling guilty about it. Just make sure that these exercises are as much a part of your daily routine as is eating a healthy serving of fruits and vegetables. It is also important to keep your body hydrated by drinking an ample amount of water (8-10 glasses is the recommended amount) so not to get dehydrated from these activities and to give your skin a hydrated, youthful glow.