Losing weight sounds simple enough but there are many people that do not seem to be able to do it successfully. In order to lose weight, the best idea is to go back to the basics and examine what really works. Too many people take drastic measures in order to lose weight fast. They might lose weight, but that weight comes pouring back on as soon as they go back to their normal lives. The secret to losing weight and keeping it off is to make small changes that last. Forget about instant results and look to the long term goals.
In order to lose just one pound of fat, you have to burn about 3500 calories more than you eat. That sounds like quite a few calories, but keep in mind that you will not have to burn them all in one day. In order to lose one pound a week, make it your goal to eat several hundred calories less per day and exercise more. With Phoenix Medifast Weight Control Centers, initial weight loss is 2 to 5 lbs per week for the first 2 weeks and then 1-2 pounds per week after that. It is safe and monitored. They are the best weight loss centers in the Valley, offering supervision, motivation and best of all… results!
To help your weight loss get started, calculate your basal metabolic rate. That is the amount of calories your body actually needs to function. This is the minimum amount of calories you need in order to function normally each day. You will likely want to eat more than that just to feel normal, but you will know how low you can safely go.
Next, think about your activity level. If you have a desk job, chances are you do not get to move around very much. Walk up and down the office stairs during your breaks, make some trips to the copy machine and so on. After a week, you will have a general idea of how much you can burn with just your normal activities.
If you want to lose weight, you will need to keep track of how many calories you eat. Keep a food journal and be as accurate as you can be by measuring what you are eating and finding out information about nutrition from the restaurants you frequent. After a few days, you will understand what calories go along with which meals and you will start to see places you can cut back on your eating.
In order to help yourself with your weight loss goals, take your BMR number and add in your activity calories. Take the calories from the food away from that number and see what you get. If you are eating more than your BMR and activities allow, you will gain weight. If you are eating less, you should start to lose.