Each person has a mental concept about the type of body they desire for themselves. Some may want a leaner slimmer look, while some may be looking for a more muscular build. Achieving either of these two goals is not an easy feat; one requires strict discipline and commitment to be able to follow through their goals.
A well-established method to reach your target weight is to determine definite goals, write them down and then tick them off as you achieve each milestone. Losing weight is a goal, and in order to fulfill it, you need to have a fixed target. Simply beginning your diet without setting any goals is a route towards failure. What you need to do is track each meal you eat as well as track the exercises and physical activity you do every day. Then, you can calculate the calories for each meal, the calories burnt after each workout and calculate the rate at which you will be losing weight.
Calculate The Time Required To Lose A Kilo
Total Calorie Deficit = (Total calories Burnt + Basal Metabolic Rate) – Total Calorie Intake
Calculate your BMR easily with this formula:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
A 25-year-old woman of weight 57 kg and height 5 feet 2 inches, ate four meals with total calorie count 1400 kcals, did 30 minutes cardio workout that burnt 300 kcals and her BMR is 1300 kcals.
Total Calorie Deficit = (300+1300) – 1400 = 200 kcals
Calories required to lose a kilogram = 7000 kcals
So this woman will lose one kilogram of weight at approximately 14 days.
This calculation ensures the woman will follow through her daily routine to achieve her target weight loss. Simply beginning a diet will result in seeing little to no changes and giving up easily and earlier on goals.
The Research On Meal Tracking to Lose Weight
According to a new study, simply taking 15 minutes out of your day to track your meals can help you succeed in your weight loss goals.
Researchers: Researchers from the University of Vermont
Objective: To analyze the impact of meal tracking on weight loss
Participants: 142 participants
Research Methodology: The subjects made a record of their daily food intake online, including what they ate and drank, their portion sizes and the preparation technique of each food. The length of time they spent noting what they ate, as well as the frequency of their posts, were tracked by the research team.
Study Findings: Participants who spent an average of 23.2 minutes per day self-monitoring their meals dropped 10% of their body weight at the end of six months. However, as the study progressed, the average time spent by these participants on their food diaries dropped to 14.6 minutes.
Conclusion: The study backs the previous research, which also recommended keeping a food diary to be aware of the calories one burns and calories one consumes.
Recording your food intake will make you more aware of the food you eat daily, thus preventing you from consuming over the required limit the next day.