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Calculate Weight Loss

If your “love handles” aren’t quite so lovable anymore and you’ve decided it’s time to take off some weight, you’ve come to the right place. Losing weight doesn’t have to be difficult – actually, it is guaranteed!

Diet and exercise, diet and exercise, diet and exercise. We’ve all heard it over and over again. It’s no deep dark secret that that’s how you lose weight. That’s not the problem, keeping motivated is! Good news, by keeping a simple graph of your weight loss successes, it’s a whole lot easier to stay motivated.

You start your graph at 100% of your beginning weight, and as you watch the percentage of weight loss line skyrocketing it gets downright thrilling. Keeping a simple yet basic chart is one of the secret keys to staying motivated.

Here’s how to calculate your weight loss percentage. First start off with your initial weight – how much did you weigh when you first started your diet program? Then, subtract the actual amount that you weigh right now. So for example if you weighed 200 pounds at the beginning of your diet program and you’re now at 190 pounds… 200 -190 equals 10 pounds. Now, divide the 10 pounds by the initial weight. So, that means 200 divided into 10 equals 0.05. And finally we multiply our answer, 0.05 times 100 and that equals 5. So up to this point we have lost 5% of our total body weight.

If that seems confusing to you, re read the paragraph and follow along with the calculator it really is pretty simple.

Select a certain day of the week and a certain time of day and weigh yourself at that time every week. Then, calculate the total weight loss and add it to your chart. As you see the line going up it will go a long way toward keeping you motivated.

Keep in mind… throughout the day and our bodies fluctuate in weight fairly radically. So be sure to use the same time of day for each weighing session. Not only does our weight fluctuate throughout the day, but it fluctuates from day to day – so use the same day of the week every time too! Because of the fluctuations, it can be discouraging to do this every day, so save it for a once a week thrill.

Build your diet so that you are losing between 2 and 5 pounds per week. We all know that you have to burn more calories than you take in, but we don’t want to go overboard. It can be unhealthy and mess up your metabolism.

To determine how much you can eat, to gain or lose a pound involves 3500 calories. In other words if you eat 3500 calories more than you burn off you will gain 1 pound. By the same token if your body burns 3500 calories more than you take in you will lose 1 pound. So, if you want to lose 1 pound in 10 days that simply means that you have to burn off an extra 350 calories per day. (It can get more involved than that, but this is basically true.)

Do enough dieting and exercising to burn off an extra 2500 calories per day, and you will lose 5 pounds a week. Burning off an extra 1000 calories per day will generate a 2 pound loss. To be safe, your diet should fall somewhere within those two extremes.

Beware… your body does have to have a certain number of calories per day just to survive. This can vary depending on your level of fitness and your activities. For good health a woman’s diet should never fall below 1200 calories per day and men should stick above 1600 calories.

At first, it may make you feel a little silly, but get some of those little gold stars and reward yourself with one every time you meet your goals for the week. Put it right on your graph. Start your graph today and you will soon realize how much fun it can be.

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