We've found one of the clearest and widely agreed-to sources of information is from the Centers for Disease Control CDC , the official health organization of the United States. Start with their article on Cutting Calories. Starting an exercise program is simpler, but there are still some useful guidelines.
While losing weight involves many variables that change from person to person, there is still a core science that can be the basis behind planning a weight loss strategy. The widely-accepted science behind the weight loss calculator is:. It is not useful for highly fit people who won't be using this calculator anyway. It is also not useful for very tall people. Use the color coding as a guideline for evaluating your body weight.
If the recommendation falls below this number, you will receive a caution instead of the calorie needs. It estimates the time based on a 1 or 2 pound a week loss, not any more than that, as this is a sustainable weight loss goal.
If you are determined to lose weight, and keep it off, then you want to do it at a pace that will allow you to keep it off for life. Remember to come back to this page often as you lose weight and estimate how much longer it will take to reach your goal. Your calorie budget will change as your weight changes so be sure you are adjusting as you lose weight.
Use the below information to determine your activity level to get the proper calorie needs for your weight loss goals. Select "somewhat active" if your lifestyle includes light exercise one to three days a week.
Light exercise might be a walk around the block with a friend, cleaning house, or low intense workouts. The rule of thumb is if you can sing a song while doing your workout, then this would be considered a light exercise. Use this selection if you do moderate exercise or sports three to five days a week. A moderate workout would be an exercise that quickens your breath, but you are not out of breath.
You can carry on a conversation, but you would not be able to sing a song. Take light meals during the day every hours so as not to overeat or binge eat. It also helps eat smaller portions. Cutting back on food portions is a great beginning if you are serious about weight loss.
Consume home-cooked food Home-cooked meals tend to be low on sugar. Find time to go shopping, choose your ingredients and prepare healthy food in the comforts of your home. Try to avoid eating out and consuming processed foods as much as possible to avoid excess calories. Remember to chew every bite you take Eating slowly will help your digestion, and boost the basal metabolic rate, which could help you burn up calories faster.
Slow eating also makes you feel psychologically full. Eat mindfully It is difficult to pay attention to what you eat in daily life, given the fast-paced lifestyle. However, tasting your food is important to make you feel psychologically satiated. Watch what you drink Avoid drinking beverages like sweetened tea and caffeine, sugary juices, sodas and energy drinks as these are loaded with calories.
Also, cut down on your alcohol intake. Develop a habit of drinking plain water, or flavor it with fresh lime. Lose weight by walking or running Get moving. Research has shown that regular light activity is as good as a rigid workout session. So if you cannot sweat it out everyday at the gym, then manage your weight by walking or running, or pick up a dancing habit.
Physical exercise not only helps burn calories but also improves metabolism. Sunil50, India. Grt tips and calculator for weight loss. I want to lose 5 kgs pl help. Benefits of Fox Nuts - References. Chronic Dieting - Is it an Eating Disorder?
Chronic dieting is associated with eating disorders that mainly include unhealthy eating practices such as severe calorie restriction in diet of men or women who on a regular basis follow fad diets mainly to reduce weight.
Height ft. Start date. Amount to Lose lbs. Stay Same Weight cals. Daily Objective cals.
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