Are you constantly waging a frustrating battle against the bulge, striving to shed those stubborn extra inches around your waist or hips? If so, our
Weight Loss Calculator could be a great tool to get started. Designed to guide and simplify your weight loss journey, this tool makes achieving your fitness goals an attainable reality, not just a distant dream. Let's embark on this transformative journey towards a healthier, fitter you - together.
A word of caution:
It is to be noted that cutting calories to attain healthy weight is desirable. However, taking pains to lose weight to fit social stereotypes, when you already have healthy weight, is NOT recommended.
What Exactly is Weight Loss?
Weight loss refers to the reduction in overall body mass, resulting from a loss of bodily fluids,
body fat or adipose tissue, and/or lean body mass. It occurs when your body uses or expends more energy than it takes in(
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Weight Control
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What are the different types of weight loss?
Weight loss can be intentional or unintentional.
Intentional weight loss involves purposefully shedding pounds for personal reasons, such as improving appearance. This is typically achieved through a specified diet and exercise regime(
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Reasons for intentional weight loss, unintentional weight loss, and mortality in older men.
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Unintentional weight loss - If weight loss occurs unintentionally over 6-12 months due to underlying health conditions, it's termed unintentional weight loss(
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Unintentional weight loss
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Top Ten Tactics: Mastering Daily Calorie Intake for Effective Weight Loss
Navigating the complex world of weight loss can often feel like traversing a maze and can make you feel like a lost battle. However the key to decoding this weight loss conundrum lies in understanding the role of calories, which are simply units of energy. And to lose weight, the calories you burn or expend must exceed the ones you consume daily. This is the basic principle that determines all the strategies that is required to be followed.
- Set Realistic Weight Loss Goals
Abandon fad diets and food deprivation tactics. Instead, focus on establishing achievable and simple weight loss goals. Aiming to lose 5-10% of your current weight is a good start. Complement this with short-term, specific objectives, such as daily light exercise like a 30-minute walk(4✔ ✔Trusted Source
Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults
Go to source). - Understand Your Calories
Did you know 1 pound equals 3,500 calories? Thus, targeting to burn extra 500 calories daily will lead to losing a pound per week. So, begin tracking your daily calorie intake as every calorie counts!(5✔ ✔Trusted Source
The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time
Go to source). - Commit to a Healthy Breakfast
Breakfast is the most important meal of the day, so kick-start your day with a substantial breakfast to suppress your daytime hunger. Skipping breakfast or having a meager one is a no-no and a poor strategy. A healthy breakfast helps jump-start your metabolism, promoting calorie burn throughout the day(6✔ ✔Trusted Source
Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies.
Go to source). - Small, Regular Meals can Keep Extra Calories at Bay
It is better to opt for light meals every 3-4 hours to prevent overeating or binge eating. Starvation is not the answer for weight loss(7✔ ✔Trusted Source
Effects of meal frequency on weight loss and body composition: a meta-analysis
Go to source). - Use Smaller Plates to Control Portions
Studies reveal that smaller plate sizes can decrease consumption by up to 30%. Reducing food portions is a fantastic first step if you're committed to weight loss(8✔ ✔Trusted Source
Will smaller plates lead to smaller waists? A systematic review and meta-analysis of the effect that experimental manipulation of dishware size has on energy consumption
Go to source). - Opt for Home-Cooked Meals
Home-cooked meals are typically lower in sugar. Prioritize preparing healthy food at home to avoid excessive calorie intake from eating out or consuming processed foods(9✔ ✔Trusted Source
Home Meal Preparation: A Powerful Medical Intervention.
Go to source). - Chew Thoroughly
This is again a simple but effective strategy. Eating slowly aids not only digestion but also enhances the basal metabolic rate and potentially accelerates calorie burn. Plus, it can provide a psychological sense of fullness(10✔ ✔Trusted Source
Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults.
Go to source). - Embrace Mindful Eating
Often amid our fast-paced lifestyles, we neglect to enjoy and savor our food. Pay attention to what and how much you eat. It helps curb emotional cravings and promotes satisfaction(11✔ ✔Trusted Source
Mindful eating: what we know so far
Go to source). - Be Beverage-Wise
Paying attention to what we drink is perhaps more important than what we eat. Avoid calorie-loaded drinks such as sweetened teas, juices, sodas, and energy drinks. Minimize alcohol intake and develop a habit of drinking water. Add flavour to it and you may consume it more(12✔ ✔Trusted Source
Low/no calorie sweetened beverage consumption in the National Weight Control Registry.
Go to source). - Stay Active
In the hustle of our daily schedules, regular light activities can be as beneficial as intense gym sessions. Simple acts such as walking, running, or even dancing can serve as great alternatives. These simple physical activities not only help burn calories but also improve metabolism(13✔ ✔Trusted Source
Physical Activity for a Healthy Weight
Go to source).
Click here to calculate your daily calorie requirement to maintain healthy weightAdvertisement
Recommended Readings on Weight Loss
Waist to height ratio Calculator is a simple health tool to assess risk of Heart diseases, metabolic disorders. Waist to height ratio calculates your body fat distribution.
Are you also wondering how to lose weight naturally that is also backed by science, don''t worry, we''ve got the answers you''ve been craving!
The 3-day military diet claims to lose 10 pounds (4.5 kg) per week. For each of the 3 days less than 1000 calories are taken. Ice-cream, meat, cheese are included.
Unintentional weight loss is often a consequence of physiological or psychological disorders and should be promptly investigated.
Regular physical activity and weight loss induce a slower degeneration in the tissue that covers the knee joint.
Laparoscopic Roux-en-Y gastric bypass is an effective treatment for morbid obesity, but might aggravate gastrointestinal complaints and food intolerance.
Increasing weight and obesity are some of the most common health problems today. A smart weight loss program can help reduce weight effectively.
Noni is a traditional medicinal plant, also known as Indian mulberry. It has various health benefits and considered to be beneficial in weight loss program.
Noni, is a popular traditional fruit widely of the tropics. Noni juice is used for the management of illnesses such as arthritis, diabetes, high blood pressure.
Losing baby weight is as important as any weight loss program and the best way to lose baby weight is to incorporate a healthy diet and exercise program.
Chronic dieting is associated with eating disorders that mainly include unhealthy eating practices such as severe calorie restriction in diet of men or women who on a regular basis follow fad diets mainly to reduce weight.
Fox nuts, which are commonly known as makhana are tasty seeds that offer numerous health benefits from your head to toe. So, start munching these makhanas to stay fit and healthy and live a happy disease-free life.
Macronutrient calculator helps you find the right ratio of macronutrients for weight loss. It is based on current research algorithms that have been proven to help people lose weight.
Dr. Rajan HandaDEHM,BEMS,MDEH, NDDY, MDAM, Ph.D. Honorary, DNHE, Doctorate of Natural Medicine® / DNM®, Executive Therapist
26 years experience
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I wish to lose about 10 kgs in 3 months by calorie restriction n moderate excercise