If you’ve got a few extra pounds, or even more than a few, but have never tried to seriously lose weight before, then this article is for you. This is going to be a very simple guide for how to lose weight. This is one of the most basic forms, we aren’t getting into anything more complex here, just the simple ‘how to’s.
So the first thing we are looking at when losing weight is the misconception that weight is all the same. Actually the scale is kind of a liar. What we are really meaning to say when we want to lose weight, is “I want to lose fat” Well fat is a lot different from muscle and determining how much you a ctually have to lose comes from understanding one thing.
Body Fat Percentage
Body fat percentage is the percent of weight you are holding onto that is solely fat. There are a great number of ways that this can be calculated, some are more accurate than others but let’s stick with the simple formula for now. Jump on over to this site, and use their calculator. Now with that in mind, women keep quite a bit more fat than men, and as such you need to look at what you’ve got with that in mind. To get yourself looking really good while staying healthy men are looking to be in the 6-10 percent body fat range, while women do well to be in the 17-21 percent body fat range. Your individual physiology is going to play a part here, some men look better at 10 percent than others, so you’ll have to keep that in mind when looking at your finished product.
If you take your body fat percentage, subtract the amount you want to have in the end, then multiply it by your weight, then you can see how much fat your honestly have to lose.
For example: 220 pound man at 25% fat
If he want to get down to 10 percent then we take the number 25% subtract the amount he wants to be at 10% so 15% Now we take the number .15 (don’t forget to add the decimal before it) and multiply it by the total weight. Which gives us 33 pounds of fat to get rid of.
Getting rid of it!
Now that we know how much to get rid of we need to know the basics of getting rid of it. But first we need to know our BMR (Basal Metabolic Rate) This is the rate at which our body chews through calories a day. The higher it is, the more you need to eat to stay the same. Use this calculator to find yours now.
So the most basic part of weight loss is knowing that a pound of fat consists of 3500 calories to remove. In other words you have to burn 3500 calories to lose one pound. Now if you take your BMR and subract 1000 calories a day, (a healthy and maintainable number for weight loss) then you know how much you should eat in a given day.
So if you had a BMR of 2500 calories, then subtract 1000 from it, that would give you then number of calories a day that you should eat to lose weight, which in this case would be 1500.
Keep in mind that you are likely going to have to readjust your BMR as you lose weight, as it slows down the smaller you are.
Is there an easier way than counting every single calorie?
Being that I was able to lose 110 pounds without having to count them, I am going to say yes. The real secret here is to create a lifestyle and diet that is easily maintainable. If you don’t eat enough, you are going to get hungry and ruin your weight loss, so I recommend eating when you are. The trick comes from know what, and how much to eat. But you can find all that information in my book ‘I am so sick of dieting‘ It breaks it down into a simple program that is tailored for you.