Losing weight is hard enough as is.
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
First, you need to know your minimum daily calorie intake needs for the every-day essentials, such as breathing and keeping your heart pumping. Click here to calculate your individual number. .
Mine is 1713 per day.
Next, calculate your activity level, or how many calories you burn on a daily basis doing your normal routine of walking, sitting, and the like. Click here for that.
It can tell you things like how many calories a day you burn brushing your teeth (7.372), kissing (15.52), or doing dishes (98.94). This calculator will help you figure out how many calories your burning so you can adjust your intake-output to lose weight.
After you figure out the normal calories you burn on a daily basis, keep track of how many calories you eat. If you'd like a place to keep track you can try this and see if it works for you, or just try a regular pen and paper. Writing down everything you eat is very important, that way you can have a reference for days you did well, days not so much, and how your weight reflected those eating habits.
Finally add it up. Take your daily calories plus the calories you burn with your everyday activities, then minus all your food calories. If your eat more than you use, you'll gain weight; if you use more than you eat, you'll lose weight.
Diets are not always cut and dry, and sometimes you hit a patch where you feel like you're not getting anywhere. But don't lose hope. As long as you keep trying and have the knowledge and resources, you'll get there.
If you'd like to check out some good at work work out tips, check out my other blog. I have a whole set of ideas for in the office at your desk exercises.