Losing body fat is hard work and it is only made more difficult by the many diet fads competing for your attention.To lose body fat you must consume less calories than you burn.Determining how many calories and from what foods is where many women get confused, stuck or even misled.There is a science-based approach to weight loss that really works.
Step 1: You can calculate your body mass index.
A good indication of your fatness is the Body Mass Index, a number that is calculated from your height and weight.Your doctor will use it to determine if you are at a healthy weight.Divide your weight by your height to calculate your body mass index.If you have a body mass index of 61.235 1.702 then you would calculate it as follows: 21.188.The English system can be used to calculate your body mass index.If you are 5'7" and weigh 135 pounds, you would calculate your body mass index.
Step 2: Determine your ideal body mass index.
Underweight is defined as a body mass index of less than 18.Normal is a body mass index of 18 to 24.9.A body mass index of 25-29.9 is considered overweight.If you aim for an ideal weight, you should be able to stay within your body mass index.
Step 3: It's time to make a commitment.
Why do you want to lose weight?Is it for health?Write down your final goal.If you could see this goal on a regular basis, you would put it on the fridge, bathroom mirror, or desktop.
Step 4: Spot reduction is not a thing.
Advertisers like to tell you that you cannot perform targeted weight loss.If you want to lose weight in your hip, thighs, and stomach, you must lose it everywhere.If you want to do this, you have to consume less calories than you burn.To learn how to plan your diet, continue to the below section.
Step 5: The Basal Metabolic Rate is calculated.
The BMR is the number of calories your body burns per day to perform basic functions.It's important to determine your basic caloric needs with this calculation.A 30-year-old woman with a weight of 135 pounds would have a BMR of.
Step 6: Total calories burned per day is calculated.
If you are sedentary, add up your BMR by 1.2.If you are active, add 1.3-1.4 to your BMR.If you are very active, add up your BMR by 1.5.The number is an estimate of the number of calories you burn.If you were like the above women and lived an active lifestyle, then you would need to multiply your BMR by 1.4.You would burn approximately 1972 calories per day if you did this.
Step 7: Determine your goal.
A reasonable goal is to consume less calories than you burn.If you want to calculate how many calories you burn per day, use 0.70 to 0.85 as the base.If you burn approximately 1972 calories per day, you would want to eat between 1380 and 1676 calories a day.Your diet will be harder to maintain if you have a deficit greater than 30%.The easier your diet is to maintain, the slower your weight loss will be.
Step 8: You need to figure out how much you need.
You want to consume between half a gram and one gram of the substance per pound of body weight.The more active you are, the more you should eat.As you age, you need to replenish your muscles with some form of nutrition.You will lose muscle mass and fat if you don't eat enough.If you want to be smaller and toned, make sure to eat enough calories while in a deficit.If you add up your weight, you can calculate how many grams you need a day.If you weigh 135 pounds, you would need to divide your weight by 0.5 to calculate your lowest need.You need up to 104 grams ofProtein per day to calculate your highest need.There are 4 calories per gram ofProtein grams can be converted to calories.Simply add 4 to convert grams to calories.If you are 135 pounds, you should eat between 4 and 6 calories per day.
Step 9: How much fat should you have in a day?
It is tempting to cut all of the fat from your diet.You need fat for your long term health.Fat is a building block of healthy tissues.Not eating enough fat can make you hungry and hamper weight loss.20% of your calories will be from fat.To calculate how many calories of fat you should eat in a day, you need to subtract 0.20 and 0.35 from your goal.If you want to get 587 calories, you have to take 1676 x 0.20 and divide it by the number of calories.If you are planning a 1676 calories per day diet, you should get between 335-587 calories from fat.9 calories in a gram of fat is how much fat you should consume.Simply divide by 9 to convert calories to grams.If you are planning a 1676 calories per day diet, you should get between 339-593 of these calories from fat.335 calories 9 are equivalent to 37 grams.You should eat between 37 and 65 grams of fat per day for a 1676 calories diet.
Step 10: Determine how many calories you need in a day.
Carbohydrates are not needed for structural components in your body.Carbohydrates are used for energy.Your body does not need a lot of sugar.The calories left over in your diet will be used to calculate the amount of carbohydrates your body will need.A 30-year-old active woman is planning 1676 calories per day if she is 135 pounds.If you take the "Calculate how much you need in a day" step, you will know how many calories you'll need.You need 335-587 calories from fat in a day from the "Calculate how much fat you need" step.The remaining calories will be from food.If you want to calculate the number of carbohydrate calories you are allowed, you have to subtract your highest needs from your daily calories.To calculate the number of carbohydrate calories you are allowed, subtract your lowest needs from your daily calories and you'll get 1069 calories per day.There are 4 calories per gram for changing calories to grams.Simply divide calories by 4 to convert them to grams.If you are allowed 670 calories of carbohydrates per day, you will get 167.5 grams of food in a day.
Step 11: Keep a record of your eating habits.
To analyze your current diet habits, take the first week.Start a food diary.It's a good idea to record everything you eat and drink for a week.You should record your food and drink intake as well as your mood.You will be looking for patterns.Do you eat when you are sad?When starting your diet, keep this in mind if you find that you eat when emotional.You don't want to fall back into old emotional habits.
Step 12: Determine the average amount of calories you eat.
You should analyze your weekly food intake after a week of recording everything you eat.Determine how many calories you consume with a free online nutrition site.For the entire week, add up the calories you consumed.You can find your daily average of calories by dividing it by 7.
Step 13: Determine your daily intake of food and drink.
The nutrition of the foods you eat is referred to as macronutrients.You can use a free online nutrition site to find out what's in your food.Adding up your intake for the entire week and dividing by 7 will give you a daily average.Do this for your daily intake of calories.To stay healthy on a diet, you want to restrict the right kind of calories.
Step 14: You should plan your diet.
Now that you know your target calories and macronutrients, it's time to figure out what you need to cut or change in order to meet your new goals.It takes some time to calculate the calories and macronutrients.You can find a diet that is within the nutrition guidelines.
Step 15: Good foods are included in your diet.
Good sources of good food include skinless chicken breast, ground turkey, bison, egg whites, Greek yogurt, and tofu.Almonds, peanuts, chia seeds, fish, egg yolks, and olive oil are good fat sources.Sweet potatoes, brown rice, fruit, oatmeal, wheat germ, and vegetables are some of the good carbohydrate sources.
Step 16: Highly processed foods should not be eaten.
Fast food, frozen prepared meals, and bread are some of the highly processed foods.The reason for avoiding processed food is because it is high in calories and low in vitamins.When trying to lose body fat, it's important to know that processed sugars can cause spikes in blood sugar, which can lead to weight gain.It can leave you feeling hungry if you don't have much fiber in processed food.
Step 17: Family and roommates.
It's important to eat with the people you live with.It's easier to eat clean if you're not surrounded by bad influences.If you can get family and roommates to join your diet, that would be great.
Step 18: You should clean your kitchen.
Throw out all the junk food in your house.It's easier to stay on a diet if you can't find junk food.
Step 19: Go grocery shopping.
You should stock up on the food you need for your diet at the store.
Step 20: Eat a lot of small meals.
Your calories should be spread out throughout the day.Don't eat just three small meals a day.Breakfast is important when you first wake up.
Step 21: You should drink water.
Between meals, drink water.This will help you lose weight.
Step 22: It's a good idea to record everything.
Follow the diet to make it work.If you record everything you eat and drink, you will know if you are following this diet.Accurate portion sizes are recorded.Measure cups/spoons, or better yet weight everything, if you don't want to estimate portion sizes.
Step 23: There is a strength train.
Your body will burn calories for energy, fat and muscle when it is in a deficit.You want to burn fat, but not muscle.Taking up weight training can help you maintain your muscle mass.You don't have to be afraid of bulking up by weight training.Women have less testosterone than men.The bulky women are seen in competition taking hormones and training for years to get that way.Not taking supplements will result in a toned shapely figure, instead of lots of mass.Don't be afraid to lift heavy.Focus on compound movements, squats, bench press, military press and pull ups to maximize your weight training.You should start incorporating isolation exercises as you get more advanced.If you haven't weight trained before, you will be sore the first week.If you want to avoid injury, introduce it slowly.
Step 24: Do a little cardiovascular exercise.
Cardiovascular exercise is good for your health.Incorporating a half-hour of cardiovascular exercise into your routine a few days a week is a good idea if you don't do any.Don't get caught up in the vicious cardio cycle.When you exercise to burn off calories, you become hungrier, which makes you eat more, forcing you to exercise more.Unless actively training for a fitness goal, keep cardiovascular exercise to under 2 hours a week.Cortisol levels can be raised if you do more cardiovascular exercise than this.Control your calories in the kitchen instead of on the treadmill.A jog before breakfast a few days a week is one cardiovascular exercise you might consider.20 minutes on the stairmill.Interval training a few days a week.
Step 25: Understand how to plan a diet.
It's tempting to set a diet first, then figure out how much you want to eat.This can lead to unrealistic expectations, crash diet and yo-yo diet.If you want to lose weight on this diet, you need to figure out a healthy calories deficit first, then use this section to calculate fast.
Step 26: You have to calculate your daily caloric deficit.
To calculate how fast you will lose weight, subtract your goal from the number of calories you burn per day.The number of calories you should be burning per day will be given.You would have a deficit of 1676 if you burned 1972 calories a day and decided on a 15% deficit.You would have a deficit of 1380 if you burned 1972 calories a day and decided on a 30% deficit.
Step 27: The rate of fat loss is calculated.
3,500 calories per pound of fat is what it is.In order to burn one pound of fat, you would need to consume more calories than you take in.To calculate your rate of fat loss, take your daily calories and divide them by 7.The number should be divided by 3,500.This will show you how much fat you can lose in a week.If you have a daily deficit of over 300 calories, you would need to add up the calories by 7.To calculate how much fat you will lose per week, divide 2,072 by 3,500.If you have a daily deficit of 592 calories, you need to divide by 7 to get 4,144.To calculate how much fat you will lose per week, divide 4,144 by 3,500.A larger deficit leads to more fat loss per week.A larger deficit is harder to maintain and may lead to binging.
Step 28: There is a weekly cheat meal.
Few people have the will to lose weight for weeks or months at a time.It is advisable to build into your diet a "cheat meal" once a week.A cheat meal doesn't mean that you get to eat an entire pizza and a carton of ice cream in one sitting.It's an opportunity to eat something that isn't on your diet.Have a bowl of ice cream and two slices of pizza.If you want to have a guilt-free cheat meal, you should immediately get back on your diet.A cheat meal may increase your metabolism.
Step 29: Get enough sleep.
Not enough sleep can affect your weight loss efforts.Get 8 hours of sleep per night.
Step 30: Don't be swayed by diet fads.
The cabbage diet is low in fat and non-fat.If you want to lose weight, don't look for the next fad.Simple sustainable changes include eating less than you burn, eating high quality nutrition dense foods, and having healthy fats in your diet.
Step 31: Make it a lifestyle.
You should log your food intake.You should be able to lose fat if you maintain your current activity level and eat as prescribed.As you lose weight, you may want to rethink your nutrition needs.If you still follow your calories and macronutrient guidelines, you can incorporate new meals into your diet.If you are not losing weight on a deficit, you need to log your food intake.Measure, weigh, and record the correct portion sizes when calculating calories and macronutrients.