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The 10 Best Ways to Lose Weight: The Best Tips

Have you been trying to shed off some extra pounds and wondering where to start? You have come to the right place, we shall go through some of the best ways to lose weight. The first step is;




Best Ways to Lose Weight

Watch Your Calorie Intake

Here is a guideline on how much calories one should take in a day.

Three factors determine one’s calculation of caloric need; you need to know your basal metabolic rate, (BMR) the thermic effect of food, and lastly, your physical activity.

Basal metabolic rate is the number of calories one needs while the body is resting; the basal metabolic rate in men is higher compared to women.

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Top 10 Best Ways to Lose Weight

Using the Harris-Benedict formula let’s take a look at men and women’s basal metabolic rate, respectively.

BMR in men: 66+ (6.3 x body weight in pounds) + (12.9 x height in inches)-(6.8x age) =BMR

BMR in women: 665+ (4.3x boy weight in pounds) + (4.7x height in inches)-(4.7x age) =BMR

To calculate the number of calories needed.

For a sedentary lifestyle, BMR x1.2

If you slightly active and hit the gym or enjoy a sport 1or three times a week, BMR x 1.375.

For moderately active people, from 3 to 5 days a week, BMR x 1.55.

If you are highly active and exercise 5 to 7 days a week, BMR x 1.725

For extra high activity, this includes people who work out regularly and do a physical job, BMR x 1.9

Let us take for instance if you have a sedentary lifestyle, and your BMR is 1700, then the amount of calories you need to in a day to maintain your current weight is (1700 X1.2)=2040.

If you want to reduce shed off extra pounds, then lower your caloric intake. However, remember you need the energy to take you throughout the day, so do not under eating as this may result in severe health complications.

Exercise

Best Ways to Lose Weight

Exercise has been known to be one of the most effective methods to burn extra fats. It is also vital to make working out your lifestyle as this will help you stay in shape. Some simple exercises you can try at home include:

Jogging – jogging is a cardio exercise that works the entire body, jogging for several minutes a day for 4 to 5 days a week will help shed the extra kilos.

Crunches – this exercise works your abdomen muscles, making you lean and fit. This exercise will not only help to tone up your ab muscles but also an excellent activity to help you lose weight.

Squat – parts of the body that carry a lot of fat are the abdomen, the thighs, arm, and the butt. Squats will help tone up your butt as well as those thighs, toning up your body helps loose extra fats and also works by tightening muscles, making you look lean.

Leg raises – works by involving the abdomen and leg muscles. For exercise to be effective, it is essential to identify parts of your body you need that extra push.

These exercises are aimed at working for your hands, back, abdomen, thighs, and your legs, leading to an overall healthy body.

7 Day Diet Plan for Weight Loss

Best Ways to Lose Weight




  • Dieting.

There are several diet options to help you in your journey of losing weight.

High protein diet.

The protein diet, as the name suggests, advocates for the intake of higher amounts of proteins.

Research has shown that foods higher in protein have fewer carbs, and most have healthy fats.

Proteins also help in the repair of wounds as well as the formation of new body muscles.

High intake of carbs is known to attribute to higher weight gain. Thus essential to opt for diets low in carb, some of the protein foods one can incorporate into their diet include.

Eggs have many nutritional values and also keep one full until the next meal; eggs are an excellent breakfast addition.

Lean poultry – prepare a chicken salad for lunch. To make this meal, mix vegetables such as spinach with lean chicken. This meal is easy to make, nutritious, and will help provide enough energy to take you through to the next meal, chicken salad can also be eaten as a snack.

Fish – fish healthy fats to the body.

Legumes – legumes such as chickpeas, black beans, provide a healthy dose of protein for both vegetarians and non-vegetarians.

Drink Detox Drinks

This method of losing weight is fast yet healthy; the cleansing period can go for a week or even a month.

All you need is your fluids, detox juices, and smoothies are also a good option during the cleansing period.

Cleansing helps remove toxins from your body, increasing metabolism as well as promoting a good digestive system.

You can try out natural detox juices such as.

Cinnamon detox.

Cinnamon detox helps burn fats and boost the metabolic rate. To make a cinnamon detox add a teaspoon of cinnamon in lukewarm water and let the mixture rest for a few minutes. For the best results, drink this detox before bedtime.

Mint and cucumber detox drink.

This detox drink helps in the digestion, and cucumber has countless nutrient benefits.

To make the mint and cucumber detox drink mix several slices of cucumber, add fresh mint leaves, then add water. This drink is effective at any time of the day.

However, before starting this process, consult with your doctor and also do not overdo it as it and always listen to your body.

  • Gastric bypass surgery.

The weight loss surgery involves altering how much food your stomach and small intestines can hold.

Things to avoid

  • Avoid alcohol, alcohol contains fats, and this will derail your weight loss journey.
  • Avoid processed food for a successful weight loss journey; it is necessary to do away with processed foods. Processed food not only contains high amounts of sugar and unhealthy fats but have little nutritional value to your body.

Final tip

Eat slowly, eating slowly helps you get full with little foods, and make the digestion process easier. So the next time you are having a meal take your time and feel all those flavors in the foods.

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Ambrosina Kimani

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