how to lose weight easily

We will refer to a simple law of nature for easy weight loss. The formula is easy to understand and helpful in gaining insight into what weight is all about and how we gain or loose weight.
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The law states that if we gain more and lose less we will accumulate what we gain. On the other hand if we gain less and loose more we will dissipate whatever we have. If what we gain is equal to what we loose we remain steady.

The same implies to our body weight. Weight management depends upon the energy balance equation; the amount of energy you put into your body (food calories) versus the amount of energy you expend (activity). If we gain more by more energy intake and dissipate less energy we are bound to gain weight and store this excess amount of gain in the form of fat in our body and vise versa.

So the simple law to weigh loss is ” to dissipate or loose more energy you put into your body (food calories) than what we gain”.

But how do you know how many calories your body needs to reach or maintain a certain weight? Understanding your body’s energy requirements can help guide you when making nutritional choices.

For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in Calories and is obtained from the body stores or the food we eat.

A calorie (cal) is the amount of heat energy required to raise the temperature of 1g of water 1°C from 14° to 15°C. A kilocalorie (kcal) is the amount of heat required to raise the temperature of 1000g of water 1°C.

How body spends energy

There are three primary components that make up your body’s energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermic effect of food is the most accurate way of determining how many calories your body requires each day.

Basal Metabolic Rate (BMR)

Most of the body’s energy, about 60-70%, goes to supporting the ongoing metabolic work of the body’s cells. This includes such activities as heart beat, respiration and maintaining body temperature.

Energy Expended During Physical Activity

The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to the body’s total energy output.

Thermic Effect of Food:

The last component to calculate has to do with your body’s management of food. The increase in energy required to digest food is referred to as the thermic effect of food (TEF)

Basic Calories required by the body

For every Kg of body weight 1.3 Calories is required every hour. (An active person weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day)

Energy Fuel

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)
• 30% Fats (dairy products, oil)
• 13% Protein (eggs, milk, meat, poultry, fish)

Calorie Calculator

To obtain an estimate of your daily calorie requirements please enter your weight, hours of exercise and then select the Calculate button.

Weight		KilosPounds	Hours of exercise		Hours
Basic Energy Requirements		Calories	Carbohydrates		grms
Extra Energy Requirements		Calories	Protein		grms
Total Energy Requirements		Calories	Fat		grms

What do you need to do?

Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the ‘energy balance’ is to keep a regular check of your weight.

Spend the extra energy intake in doing lose weight exercises to reduce weight

For each hours physical exercises you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 60 Kg person would require 8.5 × 2hrs × 60 Kg = 1020 Calories)

Body mass index BMI

Though it does not actually measure the percentage of body fat, it may be a useful tool to estimate a healthy body weight based on how tall a person is. [hana-code-insert name=’rectangle’ /]Due to its ease of measurement and calculation, it is the most widely used diagnostic tool to identify weight problem within a population including: underweight, overweight and obesity.

Body mass index is defined as the individual’s body weight divided by the square of his or her height.

The BMI formula uses height and weight measurements to calculate a BMI number. This number is then plotted on a chart, which tells a person whether he or she is underweight, average weight, overweight, or obese.

A BMI of 18.5 to 25 may indicate optimal weight; a BMI lower than 18.5 suggests the person is underweight while a number above 25 may indicate the person is overweight; a BMI below 17.5 may indicate the person has anorexia nervosa or a related disorder; a number above 30 suggests the person is obese (over 40, morbidly obese).

An important detail to note is that BMI itself does not diagnose any sort of health risks or problems. It is used purely as a measurement tool and to determine the possibility of risks and problems. Once a health professional has found that your BMI is high, there are other tests and evaluations that are used to determine if you are at risk for or have health problems. A high BMI does not always mean you are unhealthy.

Know your Health, Check your BMI now

Weight:

poundskilograms

Height:

1′2′3′4′5′6′7′

0"1"2"3"4"5"6"7"8"9"10"11"

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Your BMI: 

Health Status:

weight loose exercises to remain fit 

Anaerobic Exercise

The words aerobic and anaerobic refer to energy pathways that are utilized during exercise. Aerobic means “with oxygen” and anaerobic means “without oxygen”.
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Fat needs oxygen to burn completely so in order to burn fat during an exercise we need to move slowly and smoothly. This enables muscle cells to be supplied with enough oxygen to continue with its aerobic capacity and utilize fat as the main energy source.

Anaerobic exercise requires moving at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat. When we breath heavy we start to develop an oxygen debt and muscle cells switch to burning mainly carbohydrates, this fuel burns quickly and does not require oxygen.

Boosting the metabolism in order to lose weight is one of the best ways for fast results. Almost any exercise will help raise the metabolism to some degree if done correctly but some exercises are better than others for faster fat burning results. 

Running skipping and jogging are the best metabolic exercises as they increase the metabolism, increased blood circulation and lead to calorie loss from all parts of the body. If confined to indoors skipping and jogging at one place is best.

If using fitness equipment, motorized tread mills, elliptical cross trainers and exercise bikes are the best for whole body exercises and excellent for overall weight reduction.

Although anaerobic exercises burn more carbohydrates they can be important in any weight loss program. They help burn fat indirectly by increasing the metabolic rate after an exercise session.

How Exercises Compare

The following table contains the approximate caloric expenditure in a 30 minute period of exercise for a person weighing 68kg for various exercises and intensity of work.

Exercise	Intensity	Calories/½ hour
Aerobics	Light	120
	Moderate	200
	Vigorous	300
Walking	4 km/hr	105
	7 km/hr	200
	10 km/hr	370
Running	9 km/hr	320
	10 km/hr	350
	12 km/hr	430
	16 km/hr	550
Cycling	9 km/hr	120
	16 km/hr	220
	21 km/hr	320
Swimming	25 metres/min	165
	40 metres/min	240
	50 metres/min	345
Rowing	Light	200
	Vigorous	420

Add 10% for every 7kg over 68kg and deduct 10% for every 7kg under 68kg

Calorie Calculator

Enter the exercise & intensity, duration, your weight and then select the “calculate” button for an analysis of the amount of
calories expended.

Exercise –	Aerobics – lightAerobics – ModerateAerobics – VigorousCycling – 9 km/hrCycling – 16 km/hrCycling – 21 km/hrRowing – lightRowing – ModerateRowing – VigorousRunning – 9 km/hrRunning – 10 km/hrRunning – 12 km/hrRunning – 16 km/hrSwimming – 25 m/minSwimming – 40 m/minSwimming – 50 m/minWalking – 4 km/hrWalking – 7 km/hrWalking – 10 km/hr
Duration-	minutes
Weight –	kg
	Energy expenditure is Calories

Check your diet to lose weight

[hana-code-insert name=’rectangle’ /]Counting calorie in food is important to weight loss as all excess food we eat is either use or store as body fats. The more excess calorie in food we consume the more weight we gain.

Over a period of time be it a day, a week, a month or a year if we eat excess food we will put on weight. Every extra 3,500 calories we eat will result in an addition of 1 pound or 1/2 kilo of body weight

Calorie Calculator – Food Calorie Counter

 The following food calorie counter chart shows the calorie count and fat count per 100g of each food. 

Vegetables and Beans

FOOD CALORIE COUNT	Fat Count  (g)	Calorie Count   (kcal )
Broccoli	0.9	33
Cabbage	0.4	26
Carrots	0.3	35
Cauliflower	0.9	34
Cucumber	0.1	10
Mushroom	0.5	13
Onions	0.2	36
Peas	1.5	83
Potatoes	0.2	75
Tomatoes	0.3	17
Black-eyed beans, cooked	0.7	116
Butter beans, canned	0.5	77
Chick-peas, canned	2.9	115
Red kidney beans, canned	0.6	100
Red lentils, cooked	0.4	100

Fruits and Nuts

FOOD CALORIE COUNT	Fat Count  (g)	Calorie Count   (kcal )
Apples	0.1	47
Dates	19.5	280
Bananas	0.3	95
Grapefruit	0.1	30
Oranges	0.1	37
Peaches	0.1	33
Pears	0.1	40
Mangoes	0.2	65
Papaya	0.1	32
Pear	0.1	51
Pineapple	0.3	45
Orange	0.1	54
Watermelon	0.1	15
Pomegranate	0.5	80
Almonds	55.8	612
Brazil Nuts	68.2	682
Hazelnuts	63.5	650
Peanut Butter, smooth	53.7	623
Pine nuts	68.6	688
Walnuts	68.5	688

Diary, Fats and Oils

FOOD CALORIE COUNT	Fat Count  (g)	Calorie Count   (kcal )
Butter	81.7	737
Cream, double	48.0	449
Cream, single	19.1	198
Cream, whipping	39.3	373
Cheddar cheese	34.4	412
Corn oil	99.9	899
Cream cheese	47.4	439
Egg, whole	10.8	147
Egg yolk	30.5	339
Fat-free dressing	1.2	67
French dressing	49.4	462
Lard	99.0	891
Low-fat spread	40.5	390
Low-fat yogurt, plain	0.8	56
Margarine, polyunsaturated	81.6	739
Mayonnaise	75.6	691
Mayonnaise, reduced calorie	28.1	288
Milk, whole	3.9	66
Milk, semi-skimmed	1.6	46
Milk, skimmed	0.1	33
Olive oil	99.9	899

Cereals, Baking and Preserves     

FOOD CALORIE COUNT	Fat Count  (g)	Calorie Count   (kcal )
Bread, brown	2.0	218
Bread, white	1.9	235
Bread, whole meal	2.5	215
Rice	2.0	325
Wheat floor	2.0	340
1 medium chapatti	2.0	120
1 Paratha plain	20.0	280
Chocolate, milk	30.3	520
Chocolate, plain	29.2	510
Cornflakes	0.7	360
Croissant	20.3	360
Digestive biscuit, plain	20.9	471
Doughnut, jam	14.5	336
Flapjack	26.6	484
Fruit cake, rich	11	341
Pasta, white, uncooked	1.8	342
Pasta, whole meal, uncooked	2.5	324
Rice, brown, uncooked	2.8	357
Rice, white, uncooked	3.6	383
Shortbread	26.1	498
Sponge cake, fatless	6.1	294
Sugar, white	0	105
Sultana bran	1.6	303
Swiss-style muesli	5.9	363

Fats

Fat is the main source of energy we eat. It contains more than twice the calories of other foods. A diet high in fats will lead to excessive weight gain. There are lots of easy, no fuss ways of reducing fat in your daily low fat diet

Foods to avoid	Foods To Try / Emphasize
Biscuits, waffles, doughnuts, sweet pastries, pancakes, coffee cake, and stuffing mixes, Paratha	Bread, cereals, crackers, popcorn (unbuttered). Make your own low-fat cakes, biscuits and breads, chapatti
ice cream, ice milk, full-fat dairy products such as milk, cream, butter, hard margarine, whole milk yogurts and hard cheese.	Non-fat milk, non-fat dry milk. Semi-skimmed milk, low fat yogurts and reduced fat cheeses and creams.
Creamed, fried, buttered or in rich sauces. Coconut, and avocado.	All fruits except coconut and avocado, all vegetables.
Chocolate, candy, and dessert with cream or fat.	Low fat and fat free fresh or dried fruits, breadsticks and vegetable sticks. Make your own low-fat cakes, biscuits and breads.
Cream soups, or canned soups prepared with whole milk.	Soup made from water and non fat milk.
aerated cold drinks	Coffee, sodas, juice, and tea.
Olives, nuts, sauces with cream, or butter	Any items without oils. All non-fat labeled products.

Unfortunately, weight loss using caloric restriction is difficult because of several physiological factors. The body adapts to energy restriction within a day or two, becoming more efficient and requiring less energy to maintain current weight.

Thus, slowing down of the body’s metabolism makes continued weight loss through caloric restriction alone difficult. However, exercise while restricting calories can help to lessen the metabolic slow down. Exercise enhances the metabolic rate. Therefore, a low calorie diet should be combined with exercise to achieve a successful weight loss goal.

Lose weight Myths

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. [hana-code-insert name=’rectangle’ /]This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

Myth Low-fat milk has less calcium than full-fat milk.

Fact Skimmed and semi-skimmed milk actually have more calcium, because the calcium is in the watery part, not the creamy part.

If you’re trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat. Semi-skimmed is best for maintaining a healthy lifestyle if you’re not dieting. Full-fat milk is best for children and adults who are underweight.

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Myth: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Myth Cholesterol is bad for you.

Fact: Cholesterol is a fatty substance that is made mostly by the liver.

It can be bad for us, because it forms deposits that line and clog our arteries. Clogged arteries contribute to heart disease.

But we all need some blood cholesterol because it’s used to build cells and make vital hormones – and there’s good and bad cholesterol.

Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein (LDL) cholesterol, known as ‘bad’ cholesterol, which delivers cholesterol to the arteries.

High density lipoprotein (HDL), or ‘good’ cholesterol, transports cholesterol away from the arteries, back to the liver. So choose unsaturated fats such as vegetable oils, nuts and seeds.

Natural Weight loss tips

Weight loss is something that concerns everyone as less work and easy lifestyle is making everyone overweight . Losing weight is not tough, but losing weight systematically is something which takes time and proper care. [hana-code-insert name=’rectangle’ /]We have been telling you different and effective ways to lose weight and we are continuing the same focus with this post as well. Following are some of the tips you should consider while preparing for weight loss.

Exercise

It is  recommend that you do 30 – 60 minutes of physical activity a day to stay healthy. This will help burn some of the unwanted calories. Walking for weight loss for at least 30 minutes. It’s one of the best & free weight loss exercise.

Drink fluids

 It is important to stay hydrated, especially when you are losing weight because your body will naturally lose some water. Make sure you drink at least eight 8  glasses of non-caloric liquids a day. The large amount of water intake also flushes out all the unwanted and harmful toxic wastes in your body and helps in digestion too. Drinking water to loose weight in large amounts daily. A water fast would probably result in an average of half to one kilogram per day of weight loss. This same water fasting weight loss also helps to promote healthy digestive activities and reduce constipation. Water stimulates your metabolic rate, which in turn, helps the body process stored fat. A large glass of cold water just prior to a meal helps shrink your stomach, hence you feel full quicker.

Eat At least 5 Serving of fruits and vegetables

 Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They are also low in calories and helps to keep your calorie count low. Remember, that specific vitamins are no good without specific minerals.

Watch for Portion size

 Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced . Instead of eating 3 big meals, try to eat 5-6 smaller meals throughout the day. The recommended daily intake for dairy is three servings a day and whole grains is at least three servings daily also. If you do not normally eat these foods for lunch or dinner, it is easier to include these items in breakfast

Do Not Skip Meals

Skipping any meal will only aggravate your weight loss plan as losing weight is more about finding a right balance and optimizing the natural body cycle. However, eat more healthy and nutritious food (fruits, vegetable) & avoid carbohydrates. 

Do not ship breakfast

Skipping it can destroy all your weight loss efforts. If you do not eat in the morning, you will feel hungrier throughout the day with the result that you will easy more than you would have eaten at breakfast. What you would eat for breakfast can be food with more of fires but if you skip it you would end up eating fried or other snacks with heavy dressing adding to your calories. When sleeping your body is conserving energy, and partially shutting down. This partial shutdown slows your body’s metabolism. The body doesn’t start to metabolize and burn energy, which is how your lose weight, until it takes in some form of nutrients. That is one of the many reasons why breakfast is essential to losing weight.  Once you eat breakfast, your body will start to burn energy, and prepare for the daily load ahead of it.

Sleep adequately

Your body requires at least eight hours of sleep a night to recuperate from the . If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important for not just mental alertness for the following day but also to keep a balance.

Understand Food Claims and level

A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging before buying anything.

Burn Calorie

Cut 100 calories a day from your diet. Replace your daily bar of chocolate with a banana or an orange. These 100 calories a day sum up to 1 pound a month. Just by giving up that one bar of chocolate, you can lose 1 pound of weight in one month!

Become your Own Snack Fairy

 It’s fine  to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.

High Fiber Foods

When you eat, make it foods that are high in fiber content. Fiber helps digestion and moves the waste through your system easier. You will also feel fuller faster and remain full longer if you do this. Hot Spicy Foods Can Help. Scientific studies have proven that hot, spicy foods and mustards can increase metabolism by as much as 40%. Higher metabolism means faster natural weight loss for you.

Discard refined foods

Stay away from refined food such as sugar, and enriched products such as white flour, white rice, white bread, pizza, maida (refined flour) , nan (type of Indian bread) and pasta that is not organic or whole grain. These have no nutritional value. Because of its lack of fiber, refined foods causes the body to absorb more calories because intestinal activity slows down. If the food we eat is not metabolized properly, it is highly likely to be stored as fat, unless of course there are vitamins and minerals provided. Aside from these, refined foods cause us to overeat because it doesn’t provide the nutrition that our body needs so that biological hunger ceases. With food which are high in fiber and contains all the essential nutrients, we feel fuller for a longer time. The best weight loss is a healthy weight loss – remove empty foods from your diet!