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How to lose weight the easy way

Updated on February 15, 2013

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.

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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:

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. 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:

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


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    • Nikk0 profile image

      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 :)