Rules Of Losing Weight:

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

  1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.

  2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.

  3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.

  4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Excercise:

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise.
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems.[Obesity is a complex disease for which no single cause or cure exists. You gain weight when you take in more calories than you burn off. But obesity is influenced by many other factors, also, including your family history, the type of work you do, your race

Weight

Over Weight:

Other things can affect our weight, such as family history or genetics. If one of your parents is obese, you are 3 times as likely to be obese as someone with parents of healthy weight.3

Your family's and friends' lifestyles can also affect your weight. If your family or friends eat a lot of high-fat or snack foods, eat at irregular times, and skip meals, you probably will too. And if they are not physically active, you may not be either.

Other things influence your weight and whether you are physically active, including:

  • Low self-esteem. Being overweight or obese may lower your self-esteem and lead to eating as a way to comfort yourself. Repeated failure at dieting also can affect your self-esteem and make it even harder to lose weight.
  • Emotional concerns. Emotional stress, anxiety, or illnesses such as depression or chronic pain can lead to overeating. Some people eat to calm themselves, to avoid dealing with unpleasant tasks or situations, or to dampen negative emotions.
  • Trauma. Distressing events, such as childhood sexual, physical, or emotional abuse; loss of a parent during childhood; or marital or family problems, can contribute to overeating.
  • Alcohol. Alcohol (beer and mixed drinks) is very high in calories.
  • Medicines or medical conditions. Some medical conditions and medicines may also cause weight gain. Examples include having Cushing's syndrome or hypothyroidism or taking certain antidepressants or corticosteroids.