Effective weight loss is an exercise in persistence, patience, hard work and a little knowledge. If you want to lose 50 pounds, start by setting reasonable goals; if your goals are impossible, you probably will abandon your weight-loss effort. Losing 50 pounds in one year is an ambitious goal, but it is attainable, with some effort. Experts such as the National Institutes of Health suggest a target weight loss of 1 to 2 pounds a week.
Step 1
Calculate your basal metabolic rate, or BMR, with a calculator and one of the equations below. Your basal metabolic rate is the number of calories your body uses per day at rest; it can help you determine the number of calories you should eat per day to maintain current weight.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Step 2
Multiply your BMR by an activity multiplier, listed below, as determined by the Harris Benedict Equation. Your BMR does not take into account any activities or exercise you might do. Exercise burns extra calories that help you lose weight, so you need to consider that when figuring out your calorie needs. Multiply your BMR by one of the multipliers below to find your total daily caloric allowance, or the number of calories you need to eat per day to maintain your current weight. For example, a person with a BMR of 2,000 calories who exercises two days a week would have a total daily caloric allowance of 2,750 calories. (2,000 x 1.375)
For minimal to no exercise, use 1.2.
For exercise one to three days a week, use 1.375.
For exercise three to five days a week, use 1.55.
For exercise six to seven days a week, use 1.725.
For frequent exercise combined with a manual labor job, use 1.9.
Step 3
Subtract 500 calories from your total daily caloric allowance to find the number of calories you should eat per day to lose 50 pounds in one year. There are 3,500 calories in 1 pound of fat, so cutting 500 calories per day will result in weight loss of 1 pound per week. Losing 1 pound of fat per week for one year will result in weight loss of 52 pounds, achieving your goal.
Tips and Warnings
- Use the nutrition labels on foods to help you keep track of the calories you eat.
- Always consult your physician before beginning any diet or exercise regimen.
Things You'll Need
- Calculator
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