You can lose weight only by burning more calories than you consume, according to the Mayo Clinic. The best way to systematically lose weight starts with your brain, not your body. You need to develop a weight loss plan based on your caloric needs. Then you need to live that plan on a day-to-day basis. You will be able to lose weight and keep it off. And after awhile, controlling your weight will become second nature.
Step 1
Calculate your daily calorie allowance, which is the number of calories you should consume each day to keep your weight as it is. This number is based on your gender, your current weight and your activity level, according to the University of Maryland Medical Center. If you are an inactive man, you should multiply your weight in pounds by 13 to arrive at this number; if you are a relatively active male, multiply your weight by 15. If you are an inactive woman, multiply your weight by 10, and if you are an active woman, multiply your weight by 12. Now you know your absolute daily calorie allowance--eat more than this, and you will gain weight; eat less, and you will lose weight.
Step 2
Decide how many pounds you would like to lose per week. Then multiply that number by 3,500--the number of calories in a pound of body weight, according to the Mayo Clinic--to determine how many extra calories you need to burn to achieve your weekly weight loss goal. For instance, if you want to lose two pounds a week you need to burn 7,000 extra calories in seven days.
Step 3
Divide the the number of calories you need to burn in a week by seven to determine how many extra calories you need to burn per day. For example, if you need to burn 7,000 calories per week, you must burn 1,000 calories per day.
Step 4
Subtract the number of calories you need to burn per day from your daily calorie allowance. This will tell you exactly how many calories you can consume daily to achieve your weight loss goal. For example, if your daily allowance is 2,700 calories and you need to burn 1,000 extra calories per day, you should consume only 1,700 calories to achieve your weight loss goal.
Tips and Warnings
- The numbers in these calculations are estimates; everyone's body is unique, and actual caloric needs vary from person to person. Do not forget to count the calories in everything you consume, including things often overlooked, such as coffee creamers, condiments, salad dressings and beverages. If you supplement your diet with extra exercise, you can consume a few more calories to offset those burned through exercise.
- Consult your doctor to ensure you are healthy enough to exercise.
Things You'll Need
- Calculator
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