If we say that half of this world has been suffering from the overweight disorder than it would not be wrong. Every other person is busy in following shrewd tactics to lose the weight and yet stay healthy. Here we have decided to share some smart ways of losing weight by calculating the calories intake per day so that you may lose the weight and stay healthy both at the same time.
First of all we are going to highlight the mathematical approach of losing weight by counting calories, you just need to follow some basic steps and formulas. Then we’ll discuss some calorie counting applications and websites plus the ways to make yourself stick around the process.
1. SIMPLE CALCULATION:
- Start by simply multiplying the pounds you wish to lose by the number of calories in a pound of fat: For e.g. 10 x 3,500 = 35,000.
- Now, Divide the total product by the days you are willing to diet: For e.g. 35,000 ÷ 60 = 583.
- After then you’d get a resultant which is the number of calories intake you need per day. Eat that many fewer calories each day.
2. THE CALORIE FORMULA, “I’M IN A RUSH”:
As, most of the time it seems quite tiring to do extra efficient and proper efforts for losing the weight. So here is the formula that is easy and simple.
- Inactive (If you are doing an Office Job) – Your Weight x 12 = Preservation of calories (rough).
- Temperately Active (For Waiters and Waitress) – Your Weight x 13 = Preservation of calories (rough).
- Active (For Physical Employee or laborer) – Your Weight x 14 = preservation of calories (rough).
Therefore, it evaluates that...
Suppose if you weigh 150 pounds, here’s what that looks like.
- Inactive – <150> x 12 = 1,800 calories
- Temperately Active – <150> x 13 = 1,950 calories
- Active – <150> x 14 = 2100 calories
Cool, isn’t it?
3. MAINTENANCE + EXERCISE:
The number of calories stored in a pound of body fat is 3,500. So let’s start over here, using this number you can record up how much weight you can lose through cumulative activity, cutting calories, or both.
Walking or jogging uses roughly 100 calories per mile. (Precisely how many calories you'll burn depends on a number of things, including your weight and how fast you walk.) So you'd lose about one pound for every extra 35 miles you walk — provided you don't change anything about your current food intake or other activities.
If you walk briskly (at a pace of 4 miles per hour) for 30 minutes on five out of seven days, you'll log 10 miles a week. That means it would take three-and-a-half weeks to lose one pound if the number of calories you consume stays the same.
If you altered your diet and cut back by 250 calories a day (½ cup of ice cream or two sugar-sweetened sodas), you'd lose a pound in two weeks.
If you ate 250 fewer calories a day and walked for 30 minutes a day, it would take just over a week to lose one pound. Reducing calorie intake even more and exercising more would further speed the process.
4. CALORIE COUNTING APPLICATIONS:
As everyone knows technology has totally taken over all the world, so the calorie counting has also become easy and one can track the daily calories intake on finger tips because due to advance applications it has relatively effortless these days.
There are number of applications and websites developed and are available to simplify the procedure by introducing quick and easy ways to record the food you eat.
Some of the most popular free calorie-counting applications and websites are:
- My Fitness Pal.
- Lose It!
The most exact tactic to conclude how much you're eating is to weigh your food. Though, this can be time-consuming and often not as practical as it seems. Using comparisons to common items is quick and easy way, especially if you're away from home.
Here are some common serving sizes compared to domestic objects that may help you approximate your portion sizes:
1 serving of rice or pasta (1/2 a cup): a computer mouse or rounded handful.source: caloriefriend.com
1 serving of meat (3 oz): a deck of cards.
1 serving of fish (3 oz): a check book.
1 serving of cheese (1.5 oz): a lipstick or the size of your thumb.
1 serving of fresh fruit (1/2 cup): a tennis ball.
1 serving of green leafy vegetables (1 cup): a baseball.
1 serving of vegetables (1/2 a cup): a computer mouse.
1 tablespoon of olive oil: 1 fingertip.
2 tablespoons of peanut butter: a ping pong ball.
HOW TO STICK ON TO CALORIE COUNTING:
All of these processes and techniques may seem tiring at first, but trust me once you get started, it become very easy and most probably this would become your daily habit. You just have to maintain the motivation and stay dedicated towards your idea of losing weight by counting the calories.
Keep up the process going with full dedication for about 3 weeks and it will become a lifetime tool and a massive revelation in understanding how nutrition works.
- Once you master this, you will find how surprisingly easy it can become to lose weight and to keep it off afterward.
- Make sure you are well equipped and before you began, install a calorie counting app or online tool and decide how you will amount or track servings and make a meal plan.
- Food labels are meant to be read as they contain lots of beneficial information for calorie counting. Make sure you check the portion size recommended on the package.
- As soon as possible you need to get rid of the junk food. This will result in choosing healthier appetizers and make it easier to attain your targets.
- Do not just cut all the calories too low. Because even though you'll be able to lose weight faster but you may feel ill and be less likely to stick to your plan.
- The most successful weight loss programs include both diet and exercise. Make sure to eat enough to still have energy to exercise.