Essential Weight Loss Diet Information

Losing weight is all about burning more calories than you eat. It may seem easy, but if were really that simple, none of us would have a weight problem. Too often drastic measures are used in order to see results -- diets, pills or fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and then some. The real secret to weight loss is to make small, lasting changes. Forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. 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 to get started.

First, calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions such as breathing and digestion. Basically, this is the minimum number of calories you need to eat each day. You may need to adjust these numbers as you learn more about your own metabolism.

Calculate your activity level. For the first weeks, keep an activity journal and use a calorie calculator to figure out how many calories you burn during the day while sitting, standing, exercising, lifting weights, etc. An easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.

Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down everything you eat and drink every day. Be as accurate as possible, measuring when you’re able to or look up nutritional information for restaurants, if eating out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.

Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than you’re BMR + your activity calories, you're at risk for gaining weight.