The basics of losing weight remain constant: Burn more calories than you take in to see fat melt off. Fad diets that severely cut calories will prompt rapid weight loss, but in the long run such diets are largely ineffective, because once the diet stops the pounds creep back on — usually within six months, according to the Mayo Clinic. You can lose weight properly and quickly — and even kick-start your weight-loss efforts — with a few simple steps.
Calculate Calorie Needs
Step 1
Multiply your weight by .454 to convert it to kilograms. Measure your height in centimeters, or multiply your height in inches by 2.54 to get your height in centimeters. In the following formulas, "w" stands for weight, "h" for height and "a" for age. Plug these numbers into the formulas: If you are a man use (10 x w) + (6.25 x h) - (5 x a) + 5; if you are a woman use (10 x w) + (6.25 x h) - (5 x a) – 161. This gives you your resting metabolic rate (RMR), advises M.D. Mifflin, lead author of a study on deriving RMR published in the "American Journal of Clinical Nutrition."
Step 2
Multiply your RMR by an activity factor. Use 1.2 if you are sedentary; 1.375 if you are lightly active, engaging in light exercise one to three days a week; 1.55 if you are moderately active, engaging in moderate exercise three to five days a week; 1.725 if you are very active, engaging in hard exercise six to seven days a week; and 1.9 if you are extremely active, engaging in hard daily exercise and having a physical job. This gives you your estimated daily calorie need to maintain your current weight, the Calories Per Hour website reports.
Step 3
Subtract 500 calories from your result, the Mayo Clinic instructs. For example, if you are a 40-year-old woman who weighs 145 pounds and is moderately active, you need about 2,180 calories daily to maintain your weight. For weight loss, aim for 1680 calories.
Kick-Start Your Weight Loss
Step 1
Kick-start your weight loss by adopting four daily habits featured in the Mayo Clinic Diet for two weeks, Boston's WBZ-TV recommends. Eat a healthy breakfast, consume four servings of vegetables and three servings of fruit, choose healthy fats and consume whole grains.
Step 2
Break five habits during your two-week beginning period, WBZ advises. Do not watch TV when you eat. Cut all sugar out. Eat only fruits and vegetables for snacks. Avoid big portions of meat and high-fat dairy. Avoid restaurants unless the menu fits with your meal plan.
Step 3
Exercise for at least 30 minutes each day during the first two weeks of your weight-loss regimen. Incorporate strength-training exercises such as Pilates, weight or resistance-band training, yoga or “boot camp” style calisthenics at least two times a week, the Mayo Clinic instructs.
Continue Losing Weight
Step 1
Continue to choose at least one fruit and one vegetable for a snack each day after week two, the American Dietetic Association counsels. Aim to get the most nutrition for your calories by consuming lean proteins, low-fat dairy products, whole grains and a variety of fruits and vegetables. Meanwhile, limit high-fat and high-sugar food choices. Eating smarter doesn’t mean you must go entirely sugar-free and fat-free, however, the ADA reminds — just make empty calorie choices less often. Watch portion sizes as a simple way to cut back without cutting out. Or make some swaps, such as limiting your soda intake to one can per day and switching to sparkling water or another no-calorie beverage the rest of the time.
Step 2
Increase the intensity of your workouts based on your capabilities. Use aerobic interval training, in which you alternate bouts of higher-intensity work with bouts of lower-intensity effort. This workout technique is the most effective for reversing metabolic syndrome, in which you have abdominal obesity along with elevated blood pressure, high cholesterol and impaired glycemic control, says Arnt Erik Tjønna, lead author for a study published in 2008 in the journal "Circulation," which compared interval training to continuous moderate exercise. Continue strength-training exercises a minimum of twice a week.
Step 3
Recalculate your calorie needs each time you lose five pounds. Factor your new activity level into the calculation when applicable. For example, if you are a 40-year-old woman who started at a moderately active 145 pounds, but now weigh 140 pounds and have become very active, you now need 2,350 calories daily to maintain weight. Subtract 500 calories for weight loss to arrive at 1,850 calories daily to continue dropping pounds.
Things You'll Need
- Calculator
References
- Calories Per Hour: Calculating BMR and RMR
- Mayo Clinic: Weight Loss
- Mayo Clinic: Exercise for weight loss: Calories burned in 1 hour
- Mayo Clinic: Weight Loss Goals — 10 Tips for Success
- “Circulation”; Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome; Arnt Erik Tjønna et al.; 2008
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