Despite what many feel, how to lose weight is not a mysterious process. It's just a matter of burning more calories than you consume. However, if it were that simple, none of us would face problems of overweight or am I wrong? Losing weight can become a true martyrdom when we think we should do something drastic to see results - fast weight loss diets, diet pills, remedies or some of those weird exercise machines to burn fat you see in ads promising instant results. The truth about how to lose weight is:

You have small changes each day and slowly (but surely) you those extra kilos lose weight quickly. The key to knowing how to lose weight fast and effectively is to forget about instant results and long-term goals set.

How to Lose Weight: Basic Rules

lose weight lose weight such as a pound of fat, you burn about 3500 extra calories without counting those you burn during daily activities. That sounds like too many calories you probably will not want to burn in a day. However, if you do it step by step, you identify what you need to do each day to burn extra calories. Here we explain step by step how to lose weight and start the process to immediately burn fat and lose weight.

Calculate your basal metabolic rate (BMR).

Your BMR reflects what your body needs to maintain normal functions like breathing and digestion. This means the minimum amount of calories you need each day. Note that no accurate estimate by 100%, so you should adjust this number as you go through the process.

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Calculate your activity level.

Use the calorie calculation to determine how to lose weight and how many calories you burn while sitting, standing, ejercitándote, lifting weights and so on. During the day. This will help you maintain a daily activity for which you can even use a heart rate meter that will calculate the total calories burned.

Always be alert to the number of calories you eat. You can use a calorie counter or keep a daily diary of what you eat and drink daily. Try to be as accurate as possible, if you eat out find out the nutritional information of the restaurants you visit.

Do the calculation. Take your BMR throw in the calories you burn each day and then subtract the number of calories you eat each day. If you're eating more than you burn (ie the result of TMB + is 2000, and daily activities are eating 2400 calories) you will be gaining weight. IF you're burning more than you eat your weight tends to decrease and you lose belly.

How to lose weight without having to think? Here is a sample diet:

The TMB Mary is 1400 calories, burn about 900 calories a result of daily activities such as exercise, walking and household activities. To maintain her weight she should eat 2300 calories. However, after keeping track of food eaten, Mary discovers she is eating 2550 calories a day. Thus by eating 250 calories a day, Mary will increase about one pound every two weeks.

This example shows how easy it is to gain weight without even realizing it. However, it is also quite easy to lose weight, even when this process can be slow. You can start learning how to lose weight by making small changes in your diet and your activities, so that immediately begin to burn more calories than you consume so you can lose weight without having to think about it constantly. If you can find some way to burn 200 to 500 calories a day through diet and exercise will be on the right track.

How much exercise do I need to know how to lose weight?

Exercise is an important tool for weight loss, but the amount of time and routines, for example, exercises to reduce the abdomen varies from person to person, as well as exercises for glutes to help you to tone your rear end or tail. The weight loss guide the ACSM recommends doing at least 250 minutes per week, which means 50 minutes 5 days a week. If you are a beginner starts with simple things (3 days a week for 20 or 30 minutes) so that your body adapts. Do not forget, little things like walking, climbing stairs, household activities and can also help you burn fat and calories.