How To Lose Weight Fast: Best way to lose weight fast by BMI, BMR, and calorie counting methods

Let us being with the weight loss program so that you can be healthy and energetic.

The first step for weight loss is to calculate your BMI, know in which range you are, and figure out how many kgs or pounds you need to lose to fall within normal BMI range.

Let us know about BMI and calculate in which range you are:

What is BMI: Body mass index (BMI) is a measure of body fat based on your weight in relation to your height that applies to adult men and women.

BMI ranges: A BMI below 18.5 is considered underweight. A BMI of 18.5 to 24.9 is considered healthy. A BMI of 25 to 29.9  is considered overweight. A BMI of 30 or higher is considered obese.

To work out your BMI:

Divide your weight in kilograms (kg) by your height in metres (m) 

then divide the answer by your height (in meters) again to get your BMI.

For example: If your weight is 80 kg and your height in meters is 1.70

Divide weight in kilograms by height in meters, which is 80/1.70=47.05

then divide the answer by your height again in meters i.e. 47.05/1.70=27.67 is your BMI (overweight)

If you fall in overweight or obese category, aim for a healthy weight in which BMI falls within the normal range (18.5 to 24.9).

Figure out how many kgs or pounds you need to lose in order to fall in normal BMI range.

It is important to lose weight because the higher your BMI, the higher your risk for certain diseases such as high blood pressure, heart disease, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Once you have set with how many kgs or pound you need to lose, the next step would be to keep a track of how many calories you are eating per day.

There are so many tools online to search calories for every food and drink you eat and drink throughout the day.

Calculate calories for every food and drink you consume throughout the day.

Add up all those calories in everything you consumed and get your grand total for the day.

For example if your grand total is 3000 kcal/day, start to create a calorie defecit of 500 per day through diet or exercise or combination of both and consume only 2500 calories per day, you will reduce 1 pound per week.

According to the National Institutes of Health, aiming to lose 1-2 pounds per week is the healthiest way to go.

Generally, 3,500 calories is equal to one pound. If you want to lose one pound in 1 week, you need to create a calorie deficit of 500 calories per day over seven days.

500 calorie deficit per day x 7 days per week = 3,500 calorie deficit per week.

Weight loss secrets

Keep a track of calories which you are consuming daily and how many calories you are burning per day through physical activity levels in order to maintain your caloric goals.

See that you should not go below your BMR (Basic Metabolic Rate) levels.

What is BMR (Basic Metabolic Rate): Your BMR is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

How can I calculate my BMR levels:

Here is the formula for calculating your BMR levels.

Metric BMR Formula: 

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For example: Man with an age of 31 years with weight of 80 kg and height of 170 cm, the BMR calculations will be according to Metric BMR formula:

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

66+(13.7*80)+(5*170)-(6.8*31)

66+1096+850-210

2012-210=1802 calories

In this way you can calculate your BMR according to your weight, height, and age and that would be the number of calories required to keep your body functioning at rest.

Remember your BMR is just the number of calories your body needs at rest and does not account for the calories you need to walk, talk, exercise, etc.

To calculate the calories you need to maintain your current weight, convert your BMR to your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor that represents your estimated energy level.

• If you are sedentary (little or no exercise) : TDEE= BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : TDEE=BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : TDEE= BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : TDEE= BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : TDEE= BMR x 1.9

Let us take BMR from an above example and assume the man is lightly active then the TDEE will be 1802 x 1.375=2477 calories.  This is how many calories this person needs to maintain his weight.

Subtract 500 calories and he needs 1977 calories to lose 1 pound per week.

However, women should not eat fewer than 1,200 calories a day, and men should not eat fewer than 1,800 calories a day, according to the American College of Sports Medicine.

Once you know your BMR and the number of calories you burn for your activity level, you can start lose weight by setting a lower daily caloric intake limit and increasing your physical activity levels.

Set a calorie deficit of 500 calories per day to lose 1 pound per week.

You can achieve this by following a proper caloric diet, exercise, or combination of both.

Here are some articles which helps you to lose 500 calories per day

How to lose 500 calories per day by walking

How to lose 500 calories per day by skipping

Tips: Avoid sugary foods and drinks, junk foods, high calorie foods to maintain your diet.  Always eat nutritious food, low calorie foods, and drink plenty of water.

Be Healthy and Happy