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Weight Loss Exercise

How To Create Weight Loss Goals You Can Really Stick To


How many of us have created a weight loss or fitness goal that we gave up on just a few weeks, or even days, later? Most of us create weight loss goals that are not realistic, and give up when we don’t see the results we want.

Here are some things you should know when you are trying to lose weight:

First of all, it’s important to know healthy weight loss means losing up to two pounds a week, give or take. This is likely the amount that your body will be losing on a weekly basis.

There are diets that may promise you a loss of ten pounds a week or something along those lines, but those are diets that will mostly rid you of water weight, and sometimes muscle. Why muscle? When your calorie count is too low, your body will feed on muscle first before it will feed on fat. So, don’t ever go on a very low-calorie diet unless supervised by a doctor.

There are many ways you can lose weight, but the best would probably be by combining a low-calorie diet with exercise. This way, you don’t have to eat too little, and at the same time you will be getting fitter.

How To Set Healthy Goals

Setting healthy goals is simple. Before you start, think about your lifestyle now. What is it that you can cut out that will reduce your calorie count? Are there foods that you are not yet willing to stop eating? Also, can you incorporate exercise into your daily routine? How much are you willing to reduce when it comes to your calorie count? These are some of the things you should consider.

If you are taking things slow, which you should, then you should aim for a loss of about one pound a week. If you are working out heavily though, you can aim higher, for about two to four pounds a week. If you see a bigger loss than that on the scale, then that’s a bonus!

Setting realistic weight loss goals is important so that you don’t end up disappointed and give up altogether. Indeed, weight loss is a slow process, but in the end, it’s definitely worth the effort. So eat healthy, exercise regularly, and change your lifestyle to a healthier one, so that the weight slips off, and stays off, in the long run. Start your journey, keep at it, and don’t give up!


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Weight Loss Exercise

How Do You Know When You’ve Lost Enough Weight?


Losing weight is often a long process and many people struggle on their journey. However, after reaching your earlier set goal weight, you may ask yourself; ‘Have I lost enough weight?â? When figuring out if you’ve lost enough weight, there are a few things you must consider such as your BMI, body type, and more.

First things first, remember that a doctor is the most qualified person to tell you if you’ve lost enough weight, especially if you’re doing so due to a health condition. If you want an idea at home, however, then here’s how to do it.

Check Your BMI

Although there are a number of limitations with BMI (Body Mass Index), it can be a useful measurement. To calculate your BMI, just divide your weight (in kilograms) by your height squared (in meters).

The normal range for your BMI would be between 18.5 and 25, but this may not apply to everyone. For instance, if you naturally have a big structure and heavy bones, your ideal BMI would probably be above 25, which actually makes you overweight by normal standards. On the other hand, if you have a small structure, your ideal BMI is probably lower than others.


Measuring Your Body Fat

Measuring your body fat percentage is another good way to make sure whether you’ve lost enough weight, and is more accurate than BMI. Always use this to verify that your BMI is telling the truth!

There are a few ways you can use to measure your body fat with the simplest method being using a skin fold caliper. You do this by pinching your fat (usually around your waist) and measure the thickness with a caliper. You then compare the measurement you get to a body fat percentage chart which you can easily find online. Alternatively, you can also use BIA (Bioelectric Impedance Analysis) where you step on a scale that then estimates your body fat percentage.

See How You Look And Feel

The best and simplest way to determine if you’ve reached your ideal weight is to just stand in front of a mirror and see how you look. If you have lost quite a bit of weight and you feel that you look good and healthy, then you probably are at your ideal weight. Ideally you should also not feel tired and must have enough energy to go through your day.

Of course, the main reason for you to lose weight should be to ensure your health is good, and that you feel good in yourself. Therefore, you can also decide to either stop or continue losing weight depending on how you feel health-wise.


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Weight Loss Exercise

How To Figure Out How Many Calories You Burn Each Day


Although there are a few reasons we become overweight, the simplest explanation is that we consume more calories than we burn off. Do this for long enough and youâ??ll pile on the pounds, unless youâ??re lucky enough to be one of those people with a super-fast metabolism!

If you want to lose weight, then you should definitely know how many calories your body burns on a daily basis. The idea behind dieting and exercise is to create enough of a caloric deficit so that your body starts burning off fat, and knowing how much your body needs to start with is an important step to figuring out how you are going to create a caloric deficit.

What Does Your Body Spend Energy On?

First of all, you should know what exactly your body spends energy on. For one thing, your body uses energy on metabolic processes, in other words, the most basic bodily functions that keep you alive such as breathing, blood circulation, excretion, and so on.

Besides that, your body additionally expends energy on simple things you do throughout the day, such as brushing your teeth, bathing, cooking, and so on.


If you are on your feet a lot and exercise frequently, then your body burns even more calories. Also, if you have a high amount of muscle mass, your body burns more calories for metabolism than it does if you have the same amount of fat.

How to Calculate the Number of Calories You Burn

To calculate how many calories you burn each day is difficult to do manually, so the best way to go about doing this is by using an online calorie needs calculator. Just fill in the short form in the calculator, and click calculate. You will then get an estimate of how many calories you should consume on a daily basis.

Alternatively, you can join a calorie-tracking site that calculates how many calories you can eat every day, select your activity level as sedentary, and then manually track in any extra exercise you do throughout the day. This way you will get a better idea of your caloric burn each day.

There are even gadgets you can wear all day to get an estimate of how many calories you burn. These can cost a fair bit but make a very worthwhile investment for anyone whoâ??s really serious about losing weight.

And thatâ??s all there is to finding out how much you burn every day. Itâ??s wonderful that you are committed to ensuring your body is in good health by keeping your weight under check. Good luck!