Diet and exercise are crucial for losing weight, but it can be challenging to keep an eye on exactly how much weight you are losing and how fast the weight is coming off. There is a science behind losing weight, and the sooner you get a handle on how weight loss works, the more consistently you'll be able to lose weight and keep it off.
Step 1
Find your basal metabolic rate. You can figure out your basal metabolic rate at home using the Harris Benedict equation. For women, solve the following equation: (9.56 x weight in kilograms) + (1.85 x height in centimeters) - (4.68 x age in years) + 655. For men, solve the following equation: (13.75 x weight in kilograms) + (5 x height in centimeters) - (6.76 x age in years) + 66. The solution to this equation is your basal metabolic rate, or the amount of calories you would need to consume per day to keep your weight constant with no daily activity.
Step 2
Calculate your activity level and multiply the number by your basal metabolic rate. If you exercise minimally and have a desk job, multiply your BMR by 1.2. If you exercise 1 to 3 days a week, multiply your BMR by 1.375. If you exercise 3 to 5 days a week, multiply your BMR by 1.55. If you exercise 6 to 7 days a week, multiply your BMR by 1.725. If you exercise every day and have a physically strenuous job, multiply your BMR by 1.9. The product of these two numbers is the amount of calories you need to consume per day to maintain your current weight.
Step 3
Make a weekly caloric intake goal based on your basal metabolic rate and activity level. You must burn 3,500 calories to lose one pound. For example, if you would like to lose one pound per week, you would need to burn 500 calories or eliminate 500 calories per day from your diet, or a combination of the two. Set a calorie goal and an exercise goal based on these requirements, and stick to it.
Step 4
Write down your caloric consumption in a food diary. Write down your calorie consumption goal for the day, then keep a record of everything you eat during the day and how many calories it contains. Avoid eating past your caloric consumption goal.
Step 5
Weigh yourself every week. Tweak your calorie consumption goals based on how much weight you have lost each week. If you are losing too much, raise your caloric intake by 100 calories per day. If you are not losing enough, decrease your caloric intake by 100 calories.
Tips and Warnings
- Keep your food diary in a small, portable notebook that you can carry with you at all times.
- Do not attempt to lose more than two pounds per week.
Things You'll Need
- Calculator
- Food diary
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