Weight loss-Although there are many considerable things about weight loss, but three important points you must know before going to lose weight.
As you all know:
Simple concept of weight loss: If a person intakes 2000 calories in a day and burn the same amount then he/she is going to stay the same. Because there will be no difference in intake and burning calorie rate.
You need to deficit a amount of calories daily to lose weight. Deficit means gap between intake and burn rate.
For ex. If you eat 1500 calories and burn 2000 calories so the deficit will be 500 calories in a day.
BMR is the number of calories required daily to maintain your body functions(working of vital organs such as heart, brain, lungs, kidneys, nervous system etc). This is the amount of calories your body burns daily without doing any physical activity.
That means your body burns calories at the position of rest also and this is known as BMR.
There are many BMR Calculators and apps available online.
You can count BMR with the help of your weight, height, age and gender.
Now this is the main step of weight loss process to know how to decrease/deficit calories? There are also apps available to keep a track on calorie intake.
Apps which tells you what food you should eat and in how much quantity to maintain essential nutrients(protein, fibers etc) in your body.
Important: Must eat in a gap of 2-3 hours to keep metabolism strong.
Also drink 7-8 glass(for an adult) of water daily.
As of now you know how to control calorie consumption. Next important step is to burn calorie which completes the equation of weight loss.
Calorie burns through three ways. BMR, daily activities at home/office and Exercises.
I will suggest you make a habit of exercise daily. This will not only help in fat loss but also increase your stamina.
A. Ab crunch for belly fat.
B. Squats for lower body fat.
C. Jogging/Walking will improve your stamina.
D. Push ups/wall push up for arm and chest fat and strengthen your muscles.
E. Plank strengthens the abdominal, back, and shoulders.
As you all know:
Weight Loss = Decrease calorie intake + Increase calorie burn rate
You need to deficit a amount of calories daily to lose weight. Deficit means gap between intake and burn rate.
For ex. If you eat 1500 calories and burn 2000 calories so the deficit will be 500 calories in a day.
1. What is BMR (Basal metabolic rate)?
BMR is the number of calories required daily to maintain your body functions(working of vital organs such as heart, brain, lungs, kidneys, nervous system etc). This is the amount of calories your body burns daily without doing any physical activity.
That means your body burns calories at the position of rest also and this is known as BMR.
There are many BMR Calculators and apps available online.
You can count BMR with the help of your weight, height, age and gender.
2. How to control calorie intake?
Now this is the main step of weight loss process to know how to decrease/deficit calories? There are also apps available to keep a track on calorie intake.
Apps which tells you what food you should eat and in how much quantity to maintain essential nutrients(protein, fibers etc) in your body.
Important: Must eat in a gap of 2-3 hours to keep metabolism strong.
Also drink 7-8 glass(for an adult) of water daily.
3. Which exercises are important to shape your body?
Weight Loss = Decrease calorie intake + Increase calorie burn rate
Calorie burns through three ways. BMR, daily activities at home/office and Exercises.
I will suggest you make a habit of exercise daily. This will not only help in fat loss but also increase your stamina.
A. Ab crunch for belly fat.
B. Squats for lower body fat.
C. Jogging/Walking will improve your stamina.
D. Push ups/wall push up for arm and chest fat and strengthen your muscles.
E. Plank strengthens the abdominal, back, and shoulders.
Important Note: Before starting any new diet or exercise program, Please check with a
health care professional or your doctor on any limitations you may have.
Best of luck for your weight loss journey!!
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