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How to Lose Weight Effectively (10 kg-15 kgs) – Dietburrp
How to lose weight safely 
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How to lose weight? Oh come on! Every other person in the world seems to be on a quest foran answer to weight loss. Mostpeople know that lifestyle changes can help them. But are we ready to accept these changes to lose weight? It requires great motivation to actually get there and get losing. Those who know the key might lack motivation, and there are those who are motivated and all charged up and looking out for a perfect plan to follow for weight loss. Tips that may work on man, may not work that well on a woman. So dear readers, if you are looking for an answer on How to lose weight? you will find your answer in this article.
Give up on all unhealthy food:Any food that makes you feel good now but guilty later, or you get conscious while eating, or those foods that you eat on the sly are definitely not correct for your weight loss. Start by dropping maida, refined flours, too much sugar, salt, oil, butter, ghee, margarine.
Mind your quantity of intake:If you consumed 3 roti / 4 slices of bread , or 1 soup bowl full rice, cut it to 1/3rd . Consume only 2 roti/ 3 slices of bread or 1/3 rd bowl rice.
You may want to read Is rice healthy? can you eat rice and still lose weight
Add more of veggies and fruits:While avoiding those starchy ones like potato, banana, and mangoes. Wherever possible eat fruits with the peels.
Add weight loss special foods to your routine. Green tea, warm lemon water , soaked almonds, uncooked raw veggies, loads and loads of melon fruits and water.
Replace the unhealthy with healthy. Refined flour with whole flour, red meats with lean meats, whole milk with skimmed milk, frying with baking, roasting and grilling.
Introduce a medium to slow pace exercise like yoga, meditation, walking to your routine. If you plan to join gym, dont do it immediately. Join after your 1st phase is successfully completed.
Continue the regime for a month. By the end of this phase you would probably lose around 2 2.5 kgs of weight. If not. Dont worry. You would lose later. What is important is now your body is used to a healthier lifestyle; it is ready to under go some more hardship for weight loss. So now the big question, how to lose weight in phase II
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How to Lose Weight Effectively (10 kg-15 kgs) - Dietburrp
How many calories should you eat to lose weight?
How to lose weight safely Comments Off on How many calories should you eat to lose weight?
Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. Ive seen a number of people take their calories down to 1,000 (or lower!), and without a doubt they have regretted their decision in the long run. First of all, when you drop your calories too low, your body responds by slowing down your metabolism. This will cause you to burn fewer calories, which is definitely NOT what we want to happen. Also, when your fuel intake dips below what you need to support the activity of your muscles, bones, and organs, your cells simply cant function properly. Eating too few calories will zap you of energy and can affect your looks (i.e. dry skin, limp hair).
So, it is important to strike a good balance when determining the number of calories to consume each day. An article in the August issue of SHAPE magazine had a formula that I think works really well:
Step 1 : Multiply your weight goal by 10. That is the minimum number of calories you need per day without any physical activity. So, if your goal weight is 130, you should aim for no less than 1,300 calories each day.
Step 2 : Factor in your daily activity. If you have a very active job (i.e. a nurse, a busy mom), you should add an additional 3 calories per pound of your goal weight. So, if your goal weight is 130 and you are super active each day, you should add on an additional 390 calories to consume. However, if you have a desk job and are at the computer most of the day, stick with the number in Step 1.
Step 3 : Tack on extra for exercise. On the days that you work out, add half the calories you burn to your daily intake. In other words, if you burn 300 calories during your workout, add an additional 150 calories to your daily allotment.
Here are a couple of examples:
EXAMPLE 1 : Debbie is a busy nurse, and her goal weight is 125 pounds. Here is how many calories she should target to lose weight:
EXAMPLE 2 : Tracy has a job that requires her to work at the computer most of the day. Her goal weight is 140 pounds. Here is how many calories she should target to lose weight:
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How many calories should you eat to lose weight?
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