If you are interested in losing weight, knowing your basal metabolic rate is a good place to start. Basal Metabolic Rate, or BMR, is the minimum calorific requirement that a resting person needs in order to sustain life. Or, it is the rate at which the body burns calories. In other words, it is the amount of energy which is measured in calories that is expended by the body if a person was in a state of rest. In humans, it is measured by the heat produced per unit time and is expressed as the calories released per kilogram of body weight or per square meter of body surface per hour. If you are considering losing weight and keeping it off, you should know your basal metabolic rate.
Basal Metabolic Rate and Losing Weight
Basal Metabolic Rate refers to how many calories you need to maintain your current weight. BMR is said to account for 50 to 75 percent of one’s daily calorie expenditure. When you calculate your BMR, you can determine the caloric intake that is needed for weight loss. The measurement of your BMR includes all your body’s functions that require energy, such as digestion, organ support, heartbeat, and breathing.
The metabolic rate depends on the sex and the age of the person. Older people will have a lower and slower rate of metabolism. This is due to reduced cellular activity in the body, Compared to females, males have a metabolic rate that is 10-15% faster. In addition, exercise is needed to improve the basal metabolic rate allowing for the faster burning of calories.
Calculating Basal Metabolic Rate
To calculate your BMR, you can use the equation of adding your weight times 4.4 to your height in inches times 4.7 and taking the sum of that number. Then you must multiply it by your age in years times 4.7. You will then subtract that number from your weight and age, and then add 655. You can also use a basil metabolic rate calculator that is available on various health and weight loss websites. The calculator will calculate an estimate of your BMR and then make the adjustment of your BMR by different factors so that you can view an estimate of the calories you burn a day based on your level of activity. Once you know your BMR, you can determine your caloric needs in your weight loss diet. In essence, you can determine how much exercise you need and your eating level to efficiently lose weight.
The American College of Sports Medicine “recommends that the minimum caloric intake should never be less than 1200 calories/day for women and 1800 calories/day for men. It is important to be aware that a bigger body mass needs more energy than a smaller body mass. As well, muscle burns more calories than fat so exercise as well as healthy low fat and low calorie diet is needed to lose weight. Also, food deprivation only increases your BMI because your body is adjusting to how it burns the energy that it is provided.
BMR is an essential factor in determining how many calories you need to lose or maintain weight. Eating a healthy diet and implementing an exercise plan based on your BMR is essential to any weight loss program and keeping the pounds off.
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Learn how to lose weight fast by following a natural diet and consulting weight loss experts on a regular basis.
Most people who want to lose weight would like to lose it quite quickly. If you want to lose weight in a short period of time, there are a number of things you can do to lose the weight quickly. Below is a list of helpful tips to losing weight fast:
Drink Water: Our bodies require a large amount of water each day. It is recommended that people drink 8 glasses of water per day. This will flush out the toxins from the body and you will feel full so you will not overeat. You will feel and look healthy. You can begin every morning with a full glass of water Also, drink a glass of water before you start the meal and have a glass while you are eating your meal.
Avoid Unhealthy High Sugar and High Fat Foods: The best way to lose weight is to eat natural healthy foods. Avoid colas, fried foods, junk food such as potato chips, high sugar sweets, and foods high in salt. Eat foods that have high water content such as watermelons and tomatoes. Include in your diet things that contain more water like tomatoes and watermelons. Eat fresh fruit instead of drinking fruit juice. As well, eat leafy green vegetables such as in a salad. Make sure you eat lean meats. It is important to also increase your intake of fiber so eat fibrous natural foods. In addition, eat natural fats that come from poultry, lean meat, fish, and vegetables.
Consume Fewer Carbohydrates: Carbohydrates play a key role in the growing obesity problem. Eating food high in carbohydrates will increase your blood sugar (glucose) level. This triggers the body’s production of insulin. Insulin is the hormone that stores blood sugar in the liver and the muscles. When there is too much blood sugar, it converts glucose into fat.
Protein: You need protein for bone and tissue repair and growth. Protein also produces some enzymes and hormones and antibodies. Protein is needed for our nerves, tissues and bones and their growth and repair. Protein is also used to produce some hormones and enzymes, and antibodies. You should consume about 1 g of protein per every kg of your ideal weight daily.
Portion Control: it is important not to eat really big portions. As well, don’t skip meals as you are just starving your body for nutrients and the body will start saving energy instead of burning it. As well, snack on healthy foods if you are hungry in between meals. Breakfast is a very important meal. Eat enough to feel satisfied and dink water with your meals.
Moderate Exercise: Obesity research has revealed that exercise alone does not help people lose weight. As well, over exercising can stimulate hunger and cause people to eat more. When trying to lose weigh fast, it is important implement a moderate exercise plan. Too much exercise will not help you lose weight quickly, however exercise is good for improving your physical health, tightening muscles, and it makes you feel good.
You can have weight loss fairly quickly if you eat health foods and exercise moderately. When implementing a rapid weight loss plan, it is important to keep your own health in mind so you do not do anything that will cause more harm than good.
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Lose weight fast by following a natural diet and consulting weight loss experts on a regular basis.
The best and the hardest methods of weight loss are one and the same, unfortunately. Natural weight loss methods are healthier, longer-lasting and just generally better for you than any quick fixes. However, they are more gradual, require more effort, and can be more frustrating than quicker, simpler methods that only work temporarily.
The first thing to think about with any program that requires making changes is to be patient. Removing all junk food from your diet would be effective, but only if you stick with it. And chances are very good that you don’t have the willpower to stay away from all candy forever. Instead, choose to eat less candy, but still allow yourself the occasional piece.
Fiber is a great way to stay full longer and not feel hungry. Because fiber-rich foods are high in nutrients as well, you don’t need to worry about whether you’re getting all your essential nutrients as long as you are getting lots of fiber. Vegetables, fruits and whole grains are the best sources of natural fiber.
Removing saturated fats and refined sugars from your diet to whatever extent you can tolerate is a good idea and will help achieve rapid weight loss. If you don’t like fatty foods or sweets, remove them entirely, as they have no nutritional value whatsoever. However, if you do like these types of food, as most people do, choose to eat them in moderation, instead.
Experimenting with different foods is essential if you are going to permanently change your diet and achieve rapid weight loss. The pool of things that are both healthy and tasty may seem very small to you, but this is probably just because you haven’t experienced a lot of the options. Get some healthy cookbooks and make a few meals. Try some foods you’ve never had before. And try to keep an open mind, because if you’ve already decided you won’t like something, chances are you won’t.
Losing weight is not the entire goal of a natural weight loss program, however. Instead, the goal of these programs must be to get and then stay healthy as well as thin. Changing your diet for good sounds intimidating to most people, but it doesn’t have to be difficult. Just remember to implement changes slowly, and allow yourself moderate amounts of your favorite foods so that you don’t become frustrated and give up altogether.
Implement exercise into your diet, but treat it as a separate method of becoming healthier, more akin to taking vitamin supplements than dieting. While exercise can and probably will help you with your weight loss efforts, it is good for you in other ways as well. Connecting exercise to dieting can lead to people becoming very frustrated with plateaus and ceasing their efforts. Instead, choose to exercise for the health benefits.
Giving up on weight loss efforts is not uncommon. However, don’t assume that you have to give up because you’ve had a few bad days or even ten. When making a long-term change, backsliding is inevitable, and you have not failed unless you don’t try again. Keep your eyes on the prize of a healthy body, and get back on the diet horse whenever you fall off.
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Lose weight fast by following a natural diet, checking the Body Mass Index Calculator and consulting weight loss experts on a regular basis.
Everyone’s body is unique. When it comes to losing weight, our bodies work in different ways and at a different pace when we implement a weight loss program. An effective way to lose weight is to create a weight loss program that is healthy and emphasizes your body processes. The best weight loss plan is one where you create specific weight loss goals that are based on maintaining optimal health and your unique personal body profile.
Motivation and Goal Setting
To achieve your desired weight loss objective, you need to commit to a change in your diet and unhealthy lifestyle. Understand that there is no quick fix to losing weight so you will have to stay motivated during the weight loss process. Once you have mentally prepared to commit yourself to losing weight, set realistic and achievable weight loss goals. For instance, set realistic targeted weight loss goals such as a specific number of pounds per month. As well, make each goal specific such as walking 5 km each day and set a time-frame to complete each goal. Make sure you reward yourself when you achieve your goals.
Weight loss Diet
The type of food you eat, the amount you eat, and the portion, is a crucial part of losing weight in a healthy way. Natural diets are the best diets to losing weight. For instance, fresh fruits and vegetables that are packed full of vitamins, minerals, and antioxidants are essential to dietary weight loss requirements. Look for fruits and vegetables that help boost your metabolism so that you have an easier time burning excess calories and fat. Eat foods that are low in salt, cholesterol, bad fats, and unhealthy sugars such as fructose. When you prepare your meals, prepare them in a healthy way. Do not fry your foods and stay away from the rich sauces. Try to eliminate foods that are filled with additives and chemical preservatives. As well, drink 8 glasses of water each day.
Realistic Exercise Plan
Implementing a weight loss program is always a difficult task. The best way to implement an exercise program is to start small. For instance, begin by walking a kilometer a day and then over time increase the distance that you walk. Implement new exercise programs as you progress such as joining a gym or fitness center. If you jump right into a rigorous exercise program, you will likely become frustrated and exhausted and then quit. Implementing an exercise routine should be done in small steps to allow your body to get used to the change. Don’t forget to work on flattening your stomach with such exercises as sit-ups and crunches.
The best weight loss program will consist of a healthy diet plan that includes eating smaller portions and engaging in realistic physical activity. The most important point to remember is you need to burn more calories and fat then you take in to achieve successful weight loss. With a healthy weight loss plan, you should be losing 1-2 pounds each week naturally. You will lose the weight, gain a healthy lifestyle, and keep the weight off.
A natural weight loss clinic that helps its clients how to lose weight fast reach their nutrition and weight loss goals in record time and in a healthy way. Lose weight fast by following a natural diet with the BMI Calculator and consulting weight loss experts on a regular basis.
Although the diet industry is a multi billion dollar industry, studies have shown that losing weight naturally is one of the best and healthiest ways to lose weight and keep it off long term. Because every body is unique, implementing a healthy weight loss program based on your body profile will help you shed the excess weight while learning how to maintain a healthy and fit lifestyle.
Losing weight naturally means implementing a healthy diet program and reasonable exercise plan. As well, having patience and making a commitment to losing weight is essential to ensuring successful weight loss. A poor diet that mostly consists of fatty foods, sugar filled beverages and foods, junk food, and foods prepared in an unhealthy way, all contribute to an increase in weight. Implementing a healthy and natural diet program means you are changing your diet habits to a plan that includes healthy foods such as whole grains, fruits and nuts, vegetables, lean meats, fish, and the foods are prepared in a healthy way which does not include frying the foods in butter and unhealthy high fat oils.
There are a variety of foods that help stimulate your metabolism to promote fat and calorie burning. All of these healthy foods are rich in essential nutrients such as vitamins, minerals, and antioxidants. In addition, you should be eating foods that are rich in the healthy fatty acids such as Omega-3. Omega-3 fatty acids help maintain low cholesterol levels and stabilize insulin levels. Drinking plenty of water daily is also a key part to natural weight loss as well reducing the size of the portions you eat.
Part of losing weight the natural way is creating a healthy exercise program. When many people start a weight loss program, they will start exercising too much and too fast. The result can be muscle strains, pulled ligaments, and exhaustion. This is not healthy, helpful, or fun. The key is to have fun when you are engaging in physical activity and do not exceed your physical limits. Start off slow such as a taking a brisk walk every day and then move to more challenging activities such as joining in a fitness class or working out at a gym. When you exercise it will not only stimulate weight loss but it will also improve your overall mental and physical health.
Almost all of us have a few extra pounds we would like to shed. Losing weight naturally normally involves losing one to two pounds per week. It is important to be patient because it can be a long process if you want to not only lose the weight but keep it off long term. Diet fads and gimmicks are often a waste of money as the results are limited and often people will put the weight back on. Losing weight naturally is the best weight loss solution. You will learn how to practice healthy eating habits and you will become much healthier and best of all, you will look fantastic and feel great.
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and with tools like the BMI Calculator. Learn how to lose weight fast by following a natural diet and consulting weight loss experts on a regular basis.
The majority of people have a few extra pounds they would love to lose. The desire to lose weight may be to become physically healthier, fit in a new outfit for a special occasion, wear a swimsuit without feeling embarrassed, or just to make them feel good. The weight many of us would like to lose can range from ten to forty pounds. It can be frustrating coming up with a plan to lose the weight quickly however there are ways to lose weight fast. Below is a list of easy to implement steps to losing weight fast.
Do not Focus on the Scale: Weighing yourself every day will only lead to frustration and quitting your weight loss program. As well, you should focus on your good qualities. It is important to accept yourself for what you do in life and not what you look like. Tell yourself that losing the excess weight is to improve your health and well being. It will help you remain positive why you are working on losing the weight.
Develop a Healthy Diet: It is important that you create a diet plan that is healthy and includes foods that help you lose weight. Stay away from fried foods, foods high in sugars and fats, and foods that are high in salt and sodium. Fresh fruits, vegetables, lean meats, and avoiding foods high in starch will all help boost your metabolism and give you more energy. As well, drinks 8 glasses of water a day to flush toxins from your system, keep you full, and help flush away unhealthy fats. Try not to eat anything after 6:00pm.
Practice Portion Control: The amount of food we put on our plates has drastically increased over the years. To lose weight fast, you need to practice portion control. Just eat about a third of what you would normally eat and if you are hungry during the day snack on something healthy such as carrot sticks or dried fruit.
Exercise: Exercise is essential to losing weight quickly. Set aside time each day to exercise and start off slowly so you don’t get frustrated and give up. It does not have to be anything extensive. You can start walking a half hour, doing some sit ups to flatten your stomach, swim, join an exercise class, etc. Make it fun and not a chore. Over time you will start to feel stronger and happier, and you will want to try new more challenging exercise activities. Weight lifting is another effective way to firm muscles and burn fat.
Although the above tips do not seem to be new weight loss strategies, it is however the most effective way on how to lose weight fast, Diet fads are just that – fads. If there was a quick fix, we would not have a billion dollar diet industry. Implementing a healthy weight loss plan that includes healthy fat burning and metabolism boosting foods will help you to shed the excess pounds quickly and in a healthy way.
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Learn how to lose weight fast by following a natural diet and consulting experts on a regular basis.
Smart and healthy grocery shopping is at the root of all dietary problems. It’s the food that you bring into your house that ends up either helping or harming you. Depending on your personal health issues or preferences, it’s important – at any age – to eat right. What you put into your body becomes who you are. Start getting into some good habits today.
To begin, first look around at yourself. Examine your dieting habits and physical activity. A lot of what you eat will define how you will feel. It’s the simple truth. For example, if you’re low on calcium then you’ll need to buy dairy products, like yogurt, cheese or milk. However, an iron deficiency might need to be treated with healthy greens like chard, kale or spinach.
For instance, perhaps your lacking in a mineral known as calcium. You can get this through eating dairy products like milk, cheese or yogurt. On the other hand, people who are deficient in iron oftentimes start eating dark leafy greens like kale, bok choy, spinach or chard. You’d be surprised how much of an impact your diet will have on your well-being.
First of all, going to your local supermarket is the biggest step. If you live in a bigger city, you may be lucky enough to choose between several options. Some stores specialize in organic products that range anywhere from organic turkey to organic beets. If you prefer a more traditional store, then choose that as well. It’s really easy.
On the list, you should have a list of things you absolutely need, things you don’t really need, and things you do not need at all. Keep temptation away! For example, if you’re needing more healthy food, like veggies, meats, whole grains or fruits, then put all of these things on your list. See what dishes you can make out of it.
Avoid temptation! There are a few ways to do this, but the most effective is to get the “sugary shopping” out of the way first. For instance, the bakery aisle is often very tempting. Go down this one very first. Pick one single item you like, then limit yourself to that for the entire trip to the store. Do not come back to that aisle! Move on to the rest of your shopping from there.
So much of how you feel is affected by food. When it comes to eating right, the best person to start down the right path is you. For this reason, try not to over-eat. Over-eating is perhaps the biggest culprit of weight gain or health problems that exist. Simply avoid buying in large quantities, so you won’t have to try to avoid your food at home. It simple won’t be there to tempt you!
Eating healthy starts with the food you buy at your local grocery store. To avoid gaining weight or simply feeling lethargic, choose energizing food with lots of nutrients and keep the sweets down to a minimum!
A natural weight loss clinic that helps its clients reach their nutrition and weight loss goals in record time and in a healthy way. Learn how to lose weight fast by following a natural weight loss program and consulting weight loss experts on a regular basis.