The key to effective weight loss is to burn more calories than you consume.
In other words, if you want to lose weight, you need to expend more calories than your body uses daily.
Your metabolism is the rate at which your body burns calories and maintains its basic functions. It’s determined by age, height, weight, and gender. The higher your metabolism, the faster your body can burn energy (calories).
You are eating more than you need — or moving less than you should — which results in weight gain. And when you eat less than you need — or move more than you should — the result is weight loss.
The exact number of calories that you need varies depending on your age, gender, and activity level. For example, the average woman who takes part in light exercise needs about 2,000 calories daily to maintain her weight. However, for men who take part in light exercise, the recommended daily intake is 2,500 calories per day.
A pound of fat is equal to 3,500 calories. So if you want to lose a pound of fat in a week, you need to create a deficit of 500 calories per day (1 pound = 3,500 calories).
You can calculate the number of calories you need to maintain your current weight by subtracting your BMR from the amount you consume in a day.
For example, If you eat 1,600 calories per day and your BMR is 2,000, then your calorie intake will result in no change in weight (this means that if your BMR stays the same as it is now but your calorie intake goes up or down, there will be no change in weight).
Whether you are trying to lose weight or increase your metabolism, there are plenty of ways to burn calories and increase your metabolism.
The best way to increase your metabolism is to exercise daily. This may seem like a lot of work, but it is much better than not exercising at all. Even if you only have 10 minutes of exercise each day, this will help you lose weight and keep it off. The more active you are, the more calories your body will burn throughout the day, even if you are walking around instead of sitting in front of the TV or computer screen.
Eat Less Processed Foods.
Eat more fruits and vegetables, whole grains, and lean protein sources such as chicken breast or tuna instead of processed foods, which have been stripped of their essential nutrients and often contain unhealthy fats. Processed foods also tend to be high in sodium (salt), which can contribute to fluid retention and bloating (not good!), so try cutting back on those chips, cookies, and salty snacks! Switching from white to whole wheat bread is another great way to eat healthier while still getting those carbs!
Eat Less Sugar and Refined Carbs.
Cutting back on sugar is a good place to start. The average American eats 19 teaspoons of sugar daily, up to 355 calories. That’s more than half of what a moderately active woman needs in an entire day. So to lose weight, cut back on those sweets and sugary beverages.
Get in More Steps
You know that feeling when you’re so busy running around all day that all you want to do after work is collapse on the couch? That’s because sitting down burns fewer calories than moving around.
Wear a Fitbit and Get Moving.
The device tracks your activity daily and syncs with a smartphone app or computer dashboard. The app displays how many steps you’ve taken, miles you’ve walked, calories you’ve burned, floors climbed, and other stats.
Try Weight Loss Supplements
There are many weight loss supplements available on the market that claim to help people lose weight. Try Vitabase Weight Loss Supplements, Contains natural ingredients to support your diet goals. Supports increased metabolism without caffeine.
Burning calories is essential for weight loss. So pay attention to your diet and combine it with exercises to burn those extra pounds.