How to Calculate Weight Loss

Hundreds of articles on exercise and dieting tips are being written everyday. What information do you need to start building a sensible diet and exercise plan? Read on to find out!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Access to a scale that can calculate caloric intake

1. 
    
   Always weigh yourself at the same time of day to ensure consistancy

   Determine Your Caloric Intake
   
   In order to begin losing weight, one important step is to determine how many calories per day you are eating. Here are two suggestions:
   
   1. Join a website that includes calorie counting and food logging. Many dieting websites contain databases of the caloric content of most foods. Start writing down what you are eating and track your calories over a period of at least a week.
   
   2. Find a scale that can provide caloric data. Most gyms have special scales complete with print-outs that include information regarding daily caloric consumption. If you have access to one, this is a great, fast way to see how many calories you are eating.

2. 
    

   Crunch a few numbers
   
   Now that you have your average daily caloric intake, you can start determining what it will take to begin losing weight. Losing 1 to 2 pounds a week is a healthy weight-loss goal.
   
   1 pound is equal to 3500 calories. Try to reduce your weekly caloric intake by this amount. Remember, this works both ways. If you take in 3500 more calories than your average, you will most likely gain a pound.

3. 
    
   Calculate your weight loss goals. Consult your physician if you have questions!

   Begin a Diet and Exercise Program
   
   You are now ready to embark on a safe and healthy road to weight loss. If you have never committed to an exercise or diet program before, please consult your doctor or a physical trainer to avoid health complications.
   
   The good news is that combining dieting and exercise makes losing weight easier. The math:
   
   3500 calories per week = 500 calories a day
   
   If you can reduce your caloric consumption by 250 calories a day and commit to 250 calories worth of exercise daily, you are well on your way to a healthy, happier you!

Tips & Warnings

• There are many websites that support weight loss and exercise. Find a community you enjoy and find the friendship and support you need to stay successful.
• Remember that as you begin to build muscle, your weight loss may slow down. This is because muscle weighs more than fat. Invest in a scale that gives you a body-fat percentage read-out to keep yourself more accurately informed.
• Please don't begin any weight loss or dieting program without first consulting your physician.
• Set modest goals to begin with. This will keep you from feeling frustrated. You can always increase your goals later.

Resources

• Center for Disease Control - Body Mass Index Calculator

[buckweber]

on 8/5/2009 5 * article on How to Calculate Weight Loss!

[paigeturner]

on 7/21/2009 Excellent, sensible advice! 5*

[jenng]

on 6/11/2009 GREAT ARTICLE ON HOW TO CALCULATE WEIGHT LOSS 5*

[Upon-Request]

on 6/7/2009 Step 3 is so easy and sensible. 5*

[shenandoah]

on 6/6/2009 Useful advice and fun photos. We are a large-portion, eat while standing, graze while watching tv, high fat, high carb, snacking society. Eating mindlessly and emotionally is another problem many face.