Despite the hype surrounding the topic, there's nothing exclusive or mysterious about weight loss. It's a simple metabolic process when you burn more calories than you receive with food. But it's easier said than done, otherwise there wouldn't be any weight problems, right? Weight loss can require a lot of efforts to the point that a person will start thinking about drastic measures for obtaining any results - pills, extreme diets, strange gadgets that are advertised on TV and have little real use to them. The main thing you have to understand about effective weight loss is rather simple: start changing your life with small steps every day and you will gradually obtain the results you've been looking for. This isn't a short time process so you'll have to aim for the long term in order to succeed.

Weight loss essentials

In order to burn a pound of fat a person has to burn 3500 calories above the normal daily energy use. That's a lot of energy and trying to burn 3500 calories in a single day isn't a very good idea. But if you take a step-by-step approach and set your goals right then you will be able to determine the approximate weight loss rate that you will have on a daily basis. The following tips will help you outline your weight loss program:

1. Define your BMR (basal metabolic rate). BMR is a variable that reflects your personal energy needs. It represents the amount of calories you have to get every day with your food in order to keep the organism functioning properly. It's hard to define this number precisely, however by using a simple BMR calculator you will get a general idea of your basic energy needs.

2. Evaluate the intensity of your daily activity. Use a calorie calculator in order to evaluate the amount of calories you use while doings your typical routine activities such as sitting, walking to work, exercising, jogging, etc. By defining this number it will be easier for you to see how much calories you actually use from the amount you get with food.

3. Track down the calories you consume. Running a food journal or using calorie count will help you evaluate the approximate number of calories you get on a daily basis. It's very important to be accurate and honest here, because you're tracking the number for your own good and your accuracy will help employ a more effective diet or exercise program.

4. Do the math. Add the BMR value to the amount of calories you burn every day and subtract the amount of calories you're getting with food. If the resulting number is positive then you will experience gain weight to various degrees. And if it's negative you'll eventually lose weight. Our aim of course is the latter.

Of course you can increase your daily activity level by burning more calories during exercise. But a more effective way is to reduce the number of calories you initially consume. Drugs like Meridia are known to help get substantial results with that. By taking Meridia you will want to eat less and this will make any weight loss effort more effective since you will have a smaller difference between the amount of calories you consume and burn on a daily basis.