How To Get Started With Losing Weight

How to get started with losing weight:

• Check your BMI (http://www.nhlbisupport.com/bmi/) It will tell you if you’re in a healthy weight range or not

• Figure out your BMR (http://www.bmi-calculator.net/bmr-calculator/) That’s how many calories you burn A DAY by doing absolutely NOTHING.

• Decide how much weight you want to lose and how many calories you want to eat (start with 1200)

• Use this calculator (http://www.losertown.org/eats/cal.php) to see how many weeks it will take you to reach your goal weight. It will show you how much you’ll weigh every week from today if you eat the same amount of calories you’ve planned on.

• Make a food plan: Spread your calories out during the day. Have 5-6 small meals. Dinner should always be smaller than breakfast and lunch. If you’re eating 1200 you could divide it as: 250, 150, 300, 100, 250, 150.

• Find foods that fall within your calorie range and decide what you’re going to eat ahead of time to avoid binging.

• Follow your meal plan and consume between 2-2.5L of water EVERY DAY! Make half of your water intake lemon water. 

• Remember that in order to lose weight you must burn more than you’re consuming. If you’re BMR is 1300 and you eat 1200, you’re -100 a day. Since a pound is 3500 calories it might take you a while to lose that. Instead, try to burn 400 calories a day and you’ll be at -500 calories. If you do that for 7 days straight, you’ll lose a pound since you’ll have burned 3500 calories.