How To Diet To Lose Weight And Keep It Off (weight loss, pounds)

[jingwen]

Losing Weight and keeping it off can be a constant battle. Finding a diet to lose weight is a topic that is always being discussed. There are always diets circulating that claim to be ‘the last diet you will ever need‘.
Claims and promises mean nothing, though, if the diet to lose weight doesn't do the job. There is a lot of talk about metabolism and how we each process foods differently.
The bottom line is finding a diet to lose weight that will help you not only slim down, but also keep the weight off. The answer comes down to consuming fewer calories than you burn.
This may seem too simple, but the secret to a diet to lose weight is basic science. When your body burns all the calories that you have eaten it starts burning fat.
A diet to lose weight that is based on this rule will allow a person to lose weight and keep it off. It is that simple. Setting up the diet comes down to a few mathematical figures.
Each one of us burns calories at our own pace. The number of calories each person burns is dependent upon their activity level and their basal metabolic rate or BMR. Using your BMR you can create a diet to lose weight based on sound science.
The BMR is the number of calories naturally burned by just being alive. A person's BMR is based on the following factor: genetics, gender, age, weight, diet, physical activity and body fat.
To figure your BMR you can use online calculators or try a rough estimate. There is also a formula called the Harris-Benedict formula. The following explains how to figure your BMR based on this formula:
Men: Multiply weight in pounds by 6.23
Multiply height in inches by 12.7
Multiply age by 6.8
Now add the figures for weight and height together and then subtract the figure for age from that total.
Women: Multiply weight in pounds by 4.35
Multiply height in inches by 4.7
Multiply age by 4.7
Now add the figures for weight and height together and then subtract the figure for age from that total.
The next step is to use the BMR you got from this formula to figure how many calories a day you need to maintain your weight. To do this follow the following chart:
Activity Level: Multiply BMR by:
Little or no exercise - 1.2
Light exercise 1 to 3 days a week - 1.375
Moderate exercise 3 to 5 days a week - 1.55
Active exercise 6 to 7 days a week - 1.725
Extreme exercise every day of the week - 1.9
This gives you how many calories you need to stay at your current weight. You need to design a diet to lose weight that has less than this number of calories.
A pound of fat is equal to 3500 calories, so in order to lose a pound your diet needs to be reduced by 3500 calories. It is advised not to try to lose more than a pound a week. Exercise can also be substituted in to help burn calories.
A healthy diet to lose weight will reduce daily calorie intake and include plenty of healthy foods. It is possible for a person to continue eating the foods they love.
The key for a diet to lose weight to succeed is not depriving yourself of favorite foods. Instead, just adjust your calorie intake to allow for weight loss and watch the pounds come off.