ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to lose weight the easy way

Updated on February 15, 2013
Source

Losing weight doesn't need to be difficult. Our bodies are essentially machines that take in fuel and expel energy. It makes sense, then, that by modifying the formula a bit we can achieve simple weight loss. To summarize this technique in a few words, essentially this method involves losing 1 lb per week by cutting out 1 lb worth of calories. Read further for a run-down in simple terms on how to properly calculate your way to weight loss.

What diets have you tried before?

See results

As mentioned above, our bodies are machines. Thanks to science, these machines are fairly easy to calculate. The energy we use every day just to "be" is called our Basal Metabolic Rate (BMR). This rate essentially tells you how many calories your body uses up in order for you to live, and it is very easy to calculate with the right tools. It makes sense that if you eat enough calories in a day to match your BMR, then you will sustain your weight. If you eat more you will gain weight, and if you eat less you will lose weight. It's simple science, and it works.

It has been determined that 1 lb of body fat is equal to 3500 calories. Therefore, it is logical that if you eat 3500 less than your BMR over the span of the week, then you will lose 1 lb of fat per week. Cut out 7000 a week, and you will lose 2 lbs of fat per week. Follow these easy steps to get started on your path to weight loss!

1) Calculate your Basal Metabolic Rate(BMR). There are many online tools you can use to calculate your BMR. Essentially all the information you need is your height, weight and age. Here is a good tool to find your BMR: http://www.bmi-calculator.net/bmr-calculator/

2) Adjust your daily calorie needs based on your activity level. Take your BMR that you calculated above, and multiply it by the following numbers, depending on your daily activity level. This formula is called the Harris Benedict Formula.

  • Little to no exercise: BMR x 1.2
  • Light exercise 1-3 days a week: BMR x 1.375
  • Moderate exercise 3-5 days a week: BMR x 1.55
  • Hard exercise 6-7 days a week: BMR x 1.725

3) Determine your calorie deficit to lose weight. If you want to lose 1 lb of fat per week, then subtract 500 calories (3500 calories / 7 days) from your daily calorie needs that you calculated above. By subtracting 500 calories per day, you're creating a 3500 calorie deficit per week, which will result in 1 lb of weight loss. If you want to lose 2 lbs per week, then subtract 1000 calories per day. However, be conscious not to cut your daily calorie intake too low, otherwise your body will go into starvation mode and this method will not work! I suggest 1 lb per week to start.

4) Stick within your determined calorie intake, and lose weight! Congratulations, you've figured out how to lose 1 lb per week. By next month, you could be nearly 5 lbs lighter!

Understandably, counting calories can be a pain the butt. However, there are so many easy tools out there to simplify the process. http://caloriecount.about.com/ is really easy, and you can just type in the food you want to eat, and it will tell you how many calories it is. A simple trick is to stay away from high calorie foods such as breads, pastas and red meats, and stick with leafy vegetables and lean poultry. Of course, you can mix it up a bit! The important thing is to stay healthy, drink lots of water, and allow yourself a cheat moment every now and then to that you can confidently stick with your diet!

Try delicious, healthy and easy recipes that are full of vitamin and energy-rich foods such as this Yam and Kale soup from the Sunday Night Gourmet: http://www.sundaynightgourmet.org/2013/02/02/4-ingredient-superfood-soup-delicious-yam-kale-soup/

Good luck, and I would love to hear your feedback and stories regarding your weight loss!

Comments

    0 of 8192 characters used
    Post Comment

    • Nikk0 profile image
      Author

      Nikk0 5 years ago

      Thanks for the comment! It really is quite simple, and if you're smart about the type of food you eat, then it really is very easy to moderate your calorie intake.

      Thanks for reading!

    • MartieCoetser profile image

      Martie Coetser 5 years ago from South Africa

      I do believe in this way of losing weight - "Stick within your determined calorie intake, and lose weight!"

      It is also an exiting challenge to 'replace' favorite food with their lowest-in-calories substitutes.

      Thank you for sharing, nikki :)

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)