Guide On How To Lose Weight And Keep It Off

It's hard to lose weight. Studies have shown that it's even harder to maintain your current weight. If you want to lose weight and keep it off permanently, here is a guide on how to do it:

Be Cautious Of The Numbers

For you to keep off weight you need to make numbers your friend. Here you need to calculate a number of variables:

One of the variables that you should calculate is your basal metallic rate (BMR). BMR tells you the number of calories that your body needs in order to maintain basic bodily functions such as breathing and digestion.

There are many ways of determining your BMR; however, the easiest and most effective way is using an online calculator.

The other variable that you need to calculate is your daily energy expenditure (TDEE). It's very easy to do it as all you need to do is to multiply your activity level with your BMR. If you lead a sedentary life, you should multiply your BMR with 1.2, if you are lightly active you should multiply your BMR with 1.375, if you are moderately active you should multiply the BMR with 1.55. Finally, if you are extremely active you should multiply the BMR with 1.9.

The final variable that you should calculate is your thermic effect of food (TEF). To get the figure you need to multiply your total food calories by 10%.

Once you have all the variables, you should compare the numbers. You should then keep track of the number of calories that you eat for at least a week. If you are eating more, you will most definitely gain weight. To keep off the weight you need to consume fewer calories.

Make Use Of Portions

When you eat your food in portions, you increase the rate of metabolism which ensures that food is broken down. When taking the food you should avoid eating red meat. If you have to eat meat you should eat fish, chicken or turkey. You should also eat plenty of vegetables and fruits.

For ideal results, you should take many small portions. For example, instead of eating two large meals a day, you should eat five small meals. To ensure that all the food is metabolized you should ensure that you take the last portion before 6 p.m.

In addition to eating small food portions you should also drink plenty of water.

Get Rid Of Sedentary Life

There is no way that you will keep weight off if you lead a sedentary life. If you are an office person you need to get out and exercise. The cool thing is that you don't need to engage in strenuous exercises for you to keep the weight off-simple exercises such as walking, running and cycling are enough for you. For ideal results you should ensure that you engage in the exercises for at least 30 minutes every day.

Conclusion

These are tips on how to lose weight and keep it off. The key to keeping the weight off is ensuring that you don't eat more food that you need. You also need to exercise to increase the rate of metabolism.


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