Safe ways for fast weight loss
A group of health specialists recently analyzed various ways to lose weight in a healthy manner, without going for any unhealthy fad diets. Here, we are summarizing the tips that include strategies for controlling hunger and minimizing calorie intake of that can result in quick weight loss.
Understanding Weight Loss Equation
A simple weight loss equation is based on the fact that 450 gm of fat gets accumulated when you consume about 3,500 calories. So, if you eat food that has 3,500 calories, you will gain 450 gm in weight.
To burn these calories you need a combination of a diet plan and exercise. It may take weeks or even months to achieve the desired weight, depending on your metabolic activity. These methods suggested by the health specialists, help not only to lose weight but also to maintain it.
Simple steps for losing weight
First, you need to calculate the number of calories you need on a daily basis. It will be useful to know the total calories you need to take to maintain your current weight. To know this value, you must calculate your base metabolic rate – how many calories your body needs for maintaining your basic body functions, such as digestion or breathing.
Then, we can determine the appropriate number of calories of you need to consume daily to maintain your current weight, depending on the intensity and level of your daily physical activities.
The next step is to find out how many calories you actually consume daily and the calories that you actually burn by doing exercises as well as other physical activities. For this purpose, the specialist will note the kind of foods you eat every day and the physical activities you carry out every week and then he will calculate the daily average ratio of your calorie intake to calories burned.
After obtaining this value, we can apply it to our weight loss formula: total calories you need daily = calories consumed minus calories burned. This will give you a clear idea about the type of foods that you should eat in a day and their quantity, in order to lose or maintain your weight.
To take an example, if you require 1500 calories daily, and you consume 2,000 food calories but burn only 200, you will gain 300 calories (1500- (2000-200) = 300). As a result, you will be gaining about 450 gm of weight every 2 weeks.
How to lose weight ?
If you want to lose weight, you must decrease the number of calories in your diet and burn more calories through exercise and other physical activities.
To take an example, if you consume 1800 calories and burn 500 calories each day, you will lose approximately 450 gm every month (1500- (1800-500) = 200 calories daily).
How to lose weight fast but stay healthy?
To lose weight fast in a healthy manner, you need to follow some basic principles
Prior to beginning any diet, you need to keep a food diary every week and note the average calories you consume each day. It is essential to record the number of calories you burn through physical activity. Also, you need to observe and analyze your eating habits and take steps to improve them.
This will help you to calculate the number of calories you need to lose to lose weight rapidly. You will lose weight when you burn more calories than you consume.
Simply stated, about 450 gm of fat is equivalent to about 3500 calories. If you want to lose 450 gm of fat per week, you need to consume 500 calories less each day than your body needs.
In general, we recommend not to lose more than 250 gm a week and you should not consume less than 1000 calories per day. If you want to lose weight quickly (less than 350 grams per week) you need to reduce daily calorie intake, but if the total amount of calories are less than 1000 calories, it would be unhealthy.