First of all, you must know how many calories is needed to maintain your current size, then start to reduce it from there. I believe there is a lot calories measurement out there which you can refer to.
For lasting weight loss, normally you must focus on two things, which is increase your regular exercise and follow a stable diet. This is to ensure there will be more calories out of body (by exercising) and lesser calories intake (by dieting). It is quite impossible just to loose weight by just dieting and without exercising. By doing so, it will normally have temporary weight loss effect, but I am sure that it won’t last long.
Normally, you can refer your current body weight to calculate a minimum intake of calorie needed. Then, from there, try to reduce your daily calorie intake by 10-20%. This figure is just a reference for you. It also depends on your personal weight loss goals as each of us is different. Best practice is loose weight to a healthy state.
Example of finding the numbers of calories needed
Check the normal weight rule
BMI = mass (kg) / (height(m))²
Underweight from 15 to 18.4
Normal from 18.5 to 22.9
Overweight from 23 to 27.5
Obese from 27.6 to 40
Morbidly Obese greater than 40
Women aged 19 through 50
• Sedentary, not active, between 1,800 and 2,000 calories per day
• Moderately active, between 2,000 and 2,200 calories per day
• Active between 2,200 and 2,400 calories per day
• Moderately active, between 2,000 and 2,200 calories per day
• Active between 2,200 and 2,400 calories per day
Men aged 19 through 50
• Sedentary, between 2,200 and 2,400 calories per day
• Moderately active, between 2,600 and 2,800 calories per day
• Active, between 2,800 and 3,000 calories per day
• Moderately active, between 2,600 and 2,800 calories per day
• Active, between 2,800 and 3,000 calories per day
How to adjust your calorie balance to reduce your weight
Basically, you need to do two thing for energy balance adjustments
1. Stimulate your body metabolism by increasing your exercise level
In order to burn off the calories in your body, you need to try to increase your body metabolic rate and stimulate the body metabolism. For starting, you can go with a short walk or short jog in the park every day, then slowly increase the duration of walking or jogging of 30 minutes minimum. You can start gradually and slowly increase the time period and intensity of the exercise if your body still can’t cope with too much exercise. After that, you can slowly add in few short sprint into the activity. By doing that, you can increase your heart rate and hence helps to boost up the metabolic rate. Besides, you can gain more body muscle tissue as well. As we know, replacing muscle tissue in the body can burn fat faster, as muscle tissue have higher metabolic rate. That’s why some of us say, body muscle is our primary energy users. Please do take note that in order to build body muscle, sufficient protein consumption is needed in your diet too. Some of the best way to build more muscles are static exercises, weight training, push ups and sit ups. Weight training preferably small weights if you are not aiming to be body builder.
2 . Body calorie consumption must be reduce
This is very important. Why I say so? Because, if you have intense exercise, but didn’t control your diet with adequate calorie consumption, it will just be waste of time. Normally we recommend high protein diets and low carbohydrate diets.
You can start by taking complex carbohydrates food and reduce your total carbohydrate consumption. Try to avoid those refined food because there are evidence that refined foods contain large amount of simple carbohydrates which is readily absorbed by the body, will cause excess concentration of glucose and store as fat. So, try to avoid those processed foods such as cookies, cakes, sausages, junk food and etc. If you are those that have become “addicted” with these kind of food, try to cut down slowly, have discipline, and you will get through the appetite craving of those food. Some people suggest to take those appetite suppressant pill. But for me, its best to have self discipline than relying on pills.
