Many of us have always envied models and showbiz personalities for their stunning figures, wishing we could be the
same. Despite the implications, losing weight isn’t reserved for those who have the money and the time. You see, a simple method on how to lose weight fast and easy, is by simply burning off more calories than by gaining them. But if it were really that easy, then none of us would be reading this article.
Weight loss can be so difficult that some of us start thinking that our only salvation lies in drastic methods in order to see results. But we are here to educate you on how to lose weight fast without pills, diets or those weird fitness gadgets that guarantees instant success. Remember this – there is no such thing as instant results when it comes to weight loss.
The true secret on how to lose weight fast and safe is by adopting small changes every day that will slowly but surely shave those unsightly pounds. Short term solutions mean short term results. If you truly want to learn how to lose weight fast, then you must make it a lifelong habit.
Rules of Weight Loss
In order to shave off even a single pound of fat, the average person must burn off 3500 calories worth of fat above what they already burn doing daily activities. Though you certainly can’t burn off 3500 calories in a single fitness workout, you can still burn it by taking it in steps. Below is a step by step process for getting started.
1. Calculate your BMR (basal metabolic rate). Your BMR is the minimum number of calories you need to eat each day as what your body needs in order to maintain normal functions like breathing and digestion.
2. Monitor your activity level. Use a calorie calculator, keep a daily activity journal or even wear a heart rate monitor that calculates calories burned to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
3. Record those calories. 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. Then 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, you’ll gain weight, you may need to adjust your lifestyle’s diet and exercise to avoid gaining weight.
How Much Exercise Do I Need?
Exercise is an important weight loss tool, especially if you want to know how to lose weight fast at home, but how much exercise needed varies from person to person. Physicians and exercise trainers agree that the recommended time allotment should be at least 250 minutes per week, or about 50 minutes a day, 5 days a week. If you’re a beginner, start small with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt until you can go for intense workouts designed for burning fat.