Training For Olympic Martial Arts

In basic terms, losing weight is about burning more calories than you eat. Although, none of us would have a weight problem if were really that simple. Often we take drastic measures in order to see results such as diets, pills or fitness gadgets on infomercials that promise instant results. Maybe you can lose weight but what happens when you go off that diet or stop that crazy workout program? Chances are you'll gain it all back and more. The real secret to weight loss is to make small, lasting changes. Forget about instant results and focus in for the long run.

Rules of Weight Loss

In order to lose one pound of fat, approximately 3500 calories need to be burned over and above what you already burn doing daily activities. Trying to bu
3500 calories in one day should never be practiced. However, by taking it step-by-step, you can determine just what you need to do each day in order to burn or eliminate those extra calories. Below is a step by step process.

To start, calculate your BMR (basal metabolic rate) which is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. 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.

Secondly, calculate your activity level. For a week or so, it helps to keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another 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 a minimum of a week, enter and track your calories online (e.g., with Calorie Count) or through the use of a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or researching nutritional information for restaurants when eating out. After a week, add your totals for each day and average them out to show how many calories you eat each day.

Finally, 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.