Many of us are afflicted with being overweight or obese. Everyone wants to lose weight for either aesthetic purposes or for health reasons. However, dieting and eating food the size of a matchbox appeals to no one. Now, you may be hopeful from the title that perhaps there is a way to lose weight easily. But you must understand that there are no magical cures when it comes to losing weight. If you think that you can lose weight just by popping a pill, then you will be sadly mistaken. However, there are ways to subtly lose weight without using extreme dieting techniques or starving yourself.
The basic principle of weight loss is simple. You must burn more calories then you take. That means that if you take 3000 calories per day, you will need to burn 3500 calories that day. Many doctors suggest that the ideal calorie ratio is 1800 calories / day for women and 2200 calories / day for men. This means that if you are men and you spend 2500 calories a day while taking only 2200 cal, then you will be spending an extra 300 calories per day. This is the only way that you can lose weight. Even if you take 2000 calories per day and spend 2000 calories per day, you won’t gain weight, but you won’t lose weight either. So, the main focus on weight loss should be on calorie burning rather then starving yourself. Of course, eating sensibly will help reduce your intake, but the real picture lies in the fact that you will need to burn a certain amount of calories per day if you want to be successful in shedding those pounds.
Doctors suggest that 1 pound of body weight is equivalent to 3500 calories. This means that if you burn 3500 calories through exercise and activity, you will be shedding an extra pound of weight. This means you can plan your way through activity and exercise for a sensible weight loss without the need for extreme dieting. A sensible approach would be to target spending an extra 350 calories to 500 calories per day besides your calorie intake.
Thus you would need to be aware of how many calories does each activity burn, in order to plan your active life style. Now there are hordes of information of how much calorie is burned in a single activity, but just to give you an idea look at the chart to see the calories spent on some basic activities
- Cleaning house for woman: 250 calories
- Office work for man: 300 calories
- Playing golf: 300 calories
- Walking for woman: 360 calories
- Walking for man: 460 calories
- Swimming for man: 700 calories
Thus as you can see, it is not that difficult to burn calories that we take. So, with a quick calculation, you can see that if you spend an extra 350 calories per day, you will lose a pound of weight in 10 days and thus 3 pounds (1.5 kg) in one month. However, if you burn 500 calories per day, you will lose a pound of weight in a week and hence 4 pounds (2 kg) of weight per month. Thus, exercising and leading an active life style is the key to success in a weight loss program.