Everyone is capable of losing weight. It doesn't matter how long you have been overweight or how big your bones are. Natural weight loss (No surgery, No diet pills) is achievable by anybody when you understand the basics and commit your heart to it.
The first thing you need to know about weight loss is the weight loss equation.
3,500 Calories = 1 pound/ 0.45 Kg
This means that when you eat 3,500 calories without burning them, you gain 1 pound and when you burn 3,500 calories, you lose 1 pound/ 0.45 Kg. This means that in order to lose one pound per week through dieting alone, an individual has to reduce calorie intake by 500 Calories per day or 3, 500 Calories per week. To lose 2 pounds of fat per week, there must be a reduction in calorie intake of 1,000 per day and 7,000 per week.
Reducing Calorie intake by 1,000 per day is often difficult and may even backfire. If you cut calorie too much, much of the weight you would lose would be muscle weight. One pound of muscle weight contains only 600 calories while one pound of fat contains 3,500 calories. This means that during severe and imbalanced diets, you can lose muscle very quickly and you need to burn six times as many calories to burn off a pound of fat than if you are burning muscles for calories.
In order to know how much calorie to eat each day and how much to cut off, you need to determine your Basal Metabolic Rate (BMR).
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