My Weight Loss Secret Formula Revealed!
Are you looking for a way to conquer middle-age spread and beat the bulge without starving yourself? Look no further, because I'm about to reveal my secret formula for weight loss without restricting yourself to a diet. And the secret? Stick to your nutrient-dense foods!
Here are the rules to follow:
1. Use a digital scale to count your calories.
2. We all have a tendency to lie to ourselves just to feel better. So, don't lull yourself into a comfort zone by not weighing your food!
3. Weigh your food.
4. Drink hot lemon water every morning on an empty stomach. This will help keep your weight in check.
LEMON WATER: To make the lemon water, use the juice of half a lemon or one small lemon with a pinch of baking soda to prevent the acid from damaging your teeth. See the online BMI calculator.
HERE'S HOW TO USE MY SECRET FORMULA WITH EXAMPLES:
For a 55-year-old woman to maintain her weight, she should consume 1,349 calories daily. To lose weight, she should consume no more than 1,079 calories daily.
To lose weight, you must burn more calories than you consume. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500-1000 calories daily to lose about 1-2 pounds per week.
One calorie equals 4.184 joules or 4.184 kilojoules. If you eat 520 calories less than your recommended daily calorie intake, you can lose 1 kg every 15-16 days.
- For example, if you go walking three times per week, multiply your BMR by 1.375.
- If your recommended daily, calorie intake is 1,914, using your BMR, as in the above example, you may now figure out what your daily calorie intake is, bearing the below in mind.
- Keep track of your daily calorie intake with HappyForks.com. Use this Recipe Analyzer to enter your ingredients and get a detailed list of your nutrients.Determine your weekly activity level, then multiply your BMR by the corresponding factor.
- If you get little to no exercise, multiply your BMR by 1.2
- If you do light exercise one to three days a week, multiply by 1.375.
- For moderate exercise, five days a week, multiply by 1.55.
- And for strenuous exercise, multiply by 1.725. To assess yours, click here.
To lose weight, aim for nutrient-dense foods and avoid those that leave you feeling hungry.
To work out your daily calorie intake, use a calculator such as caloriecalculator.net. Remember, it takes 3,500 calories to lose one pound. You can lose two pounds per week by reducing your intake by 1,000 calories daily.
For example, if you're 52 years old, 5 feet 10 inches tall, and weigh 145 pounds, your BMI is 21. To find out how many calories you should consume daily to maintain your weight, multiply your BMR by 1.375.
For a woman who is 53 years old and 160 cm in height, to maintain her weight she needs to consume no more than 1,533 calories daily.
Keep track of your daily intake of calories with Happy Forks.com. On entering their site just click login, tools, Recipe Analyzer, then enter your ingredients, and click Analyze Recipe, which will give you a detailed list of your nutrients.
AIM FOR NUTRIENT-DENSE FOODS - AVOID THOSE FOODS THAT GIVE YOU HUNGER
To work out your daily calorie intake << you may use a choice of these two calculators >> caloriecalculator.net
It takes 3,500 calories to lose, 450 g, or one pound. You will lose two pounds in a week, 900 g if you reduce your intake by 1,000 calories daily.
HOW TO WORK OUT YOUR BASAL METABOLIC RATE:
If you usually walk briskly a couple of times per week for exercise, multiply your Basal Metabolic Rate (BMR) by 1.375 to find that you should be eating 1,883 calories per day, to maintain your current weight.
Daily intake for a woman, 53 years old, 160 cm in height - to maintain her current weight, she must consume no more than 1,533 calories daily.
Now that you know the rules and how to calculate your daily calorie intake. It's time to get started. Good luck!