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Weight Loss – How to Lose Weight Naturally and Effectively

Updated on May 15, 2011
lose weight and get over obesity
lose weight and get over obesity

Weight loss have often been a problem for quite a lot of people out there. Even though there are not few obese people who try to get over their obesity, most of them seem to gain more weight instead of losing some pounds of their body. However, this does not necessarily mean that you can’t really shed some pounds off your body weight, assuming you are one of those overweight people out there. In order to succeed in terms of weight loss, you may try some of these tips that will help you lose weight naturally and effectively.

1. Calculate Your BMR

BMR stands for Basal Metabolic Rate. This is the value that your body requires so that it can keep breathing, digesting and running other functions normally. This value will let you know the total amount of calories you need to lose daily in order to lose weight naturally and effectively.

2. Track Your Calories

You need to know for sure how many calories you may have eaten daily. Keep in mind that if you want to lose one pound of your body weight in one week’s time, you need to reduce your calorie consumption by up to 3,500 calories. To keep track of your calories, you can use a calorie calculator.

3. Exercise and Keep Track of It

The next thing you need to do if you want to lose weight naturally and effectively is exercise. Exercising is very effective in terms of weight loss as it burns your calories in a considerable quantity. However, you also need to create an activity journal to keep track of the exercises you have done and the number of calories you have burnt while you are exercising. Remember that you also burn some calories while you are standing, sitting or doing some other things during the day.

When you try to keep track of your exercises and calories burnt, you need to write down how many time you have spent on it, how difficult it is and how often you do it. For your information, you can determine how difficult an exercise is by considering if you can still have a conversation while you are doing it. If you can, then it means the exercise has a low difficulty level. Yet, if you can have a conversation but you have a short breath while exercising, the exercise is moderately difficult. Lastly, if you cannot have a conversation at all while exercising, the exercise is a difficult one.

You can often use a heart rate monitor to keep track of your activity level.

4. Sum All Up

Now, when it comes to natural and effective weight loss, you need to recall your BMR value and then add it with the activity calories you have written down on your activity journal. Then, you will need to subtract the total from the calories you get from the food you eat. If you end up consuming more calories than the amount of calories you burn, you are not so successful in losing your body weight. For example, you shouldn’t consume 2,500 calories while burning only 2,000 calories. This will cause you to gain weight.

5. Reevaluate

If you want to lose weight naturally and effectively, you need to reevaluate what you achieve within every half a year or every one year. When you have succeeded with the effective and natural weight loss, you will have to eat even less and there are times you probably want to alter the way you exercise.


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