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.

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How to Lose Weight Fast by Skipping

If your goal is to achieve a weight loss of 1 pound (0.45 kg) per week, you have to create a calorie deficit of 3500 calories per week. Make a calorie deficit of 500 calories per day to burn 3500 calories per week. At the same time keep a track of your diet. If you want to lose weight, eat less calories than you burn.

1 pound=3500 calories

1 pound weight loss per week=500 calorie deficit per day

This can be easily achieved by skipping (jumping rope).

BENEFITS OF JUMPING ROPE: Benefits of jumping rope are numerous: Burns major calories at a fast rate, helps shed extra fat from stomach area, improves cardiovascular health, tone your muscles, improves bone density, improves body coordination, and improves breathing efficiency and stamina.

According to What’s Cooking America, if you jump at a rate of 70 times per minute, you can estimate the number of calories you burn per minute by multiplying your body weight by .074.

Let us have a look with different weight slabs:

If your weight is 160 pounds (72 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 160*0.074=11.84 calories per minute. For burning 500 calories a day, you should do skipping for 43 minutes (11.84*43=509 calories).

If your weight is 170 pounds (77 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 170*0.074=12.58 calories per minute. For burning 500 calories a day you should do skipping for 40 minutes (12.58*40=503 calories).

If your weight is 180 pounds (81 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 180*0.074=13.32 calories per minute. For burning 500 calories a day you should do skipping for 38 minutes (13.32*38=506 calories).

If your weight is 190 pounds (86 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 190*0.074=14.06 calories per minute. For burning 500 calories a day you should do skipping for 36 minutes (14.06*36=506 calories).

If your weight is 200 pounds (90 kg), you have to jump at a rate of 70 times per minute, number of calories you burn per minute is 200*0.074=14.8 calories per minute. For burning 500 calories a day you should do skipping for 34 minutes (14.8*34=503 calories).

You can calculate as per your weight how many minutes you need to jump rope to burn 500 calories using this formula.

If you are a beginner start gradually by adding 5 minutes each day to reach your goal of minutes to burn 500 calories per day in order to lose 1 pound per week.

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Weight loss secrets

Here are the Top 6 secrets to lose weight:

1. Change the size of the plate: If you are eating in a big plate, make a habit of eating the meal in small plate.  Using a large plate can make the meal appear smaller and you will consume more calories by eating more food where as the smaller plate makes the meal appear larger that means you end up thinking that you are not eating enough with the larger plates and eating too much with a smaller plate, eating with smaller plate will give your brain satisfaction of eating enough food, so make a habit of eating the meal in smaller plates to lose weight.

2. Drink enough water to reduce weight: You burn more calories by drinking enough water.    Drink water half-one hour before meals, it will make you feel full and will reduce the amount of calories you consume during the meal. Drink at least eight 8 ounce glasses of water ( about 2 liters) per day to maintain an ideal weight.

3. Do not skip breakfast: You will not lose your weight if you skip breakfast.  You will miss your essential nutrients and you will end up with eating more calories throughout the day because you feel hungry, so have a healthy breakfast with low calories and full of nutrients.

4.  Be more active:  Start your day with exercise.  Along with diet, it is essential to do workout to reduce more calories and to be in a perfect shape.

5. Avoid sugary substances: Drinks and food, which contain sugar will negatively affect your weight and your health.  If weight loss is your goal, then limit the intake of sugar to little.

6. Rest: You need to take enough rest and make a proper sleep schedule to avoid weight gain, proper rest will make you energized and ready to start up the day with full of energy.

Also find:

 How to Lose Weight Fast by Walking

 Best Way to Lose Weight Fast

How To Lose Weight Fast by Skipping


Be Healthy and Active

How to lose weight fast by walking

If you want to lose weight make sure the number of calories you burn should be more than the number of calories you consume on the same day.

Want to lose 1 pound in 1 week?

You can easily achieve this by walking.

Walking is classified as a moderate-intensity activity and counts towards your recommended 150- minutes of weekly exercise. Walking lowers bad cholesterol and reduces your risk for both hypertension and diabetes.

If you want to lose 1 pound (0.45 kg) you must create a calorie deficit of 3,500 calories. If you want to lose 2.2 pounds (1 kg) you have to create a calorie deficit of 7,700 calories.

To lose 1 pound per week you need to walk 5 miles or 10, 000 steps a day.

1 pound=3,500 calories

1 Pound weight loss per week = 500 calorie deficit per day

1 Mile = 2,000 steps=100 calories burned

5 Miles=10,000 steps a day=500 calories burned

Burn 500 calories by walking 10, 000 steps per day to achieve your 1 pound weight loss per week goal.

You can use a pedometer to count your steps. You can also download a pedometer application if you have a smartphone.

If you are a beginner increase the steps gradually by adding 500 steps each day to reach your goal of 10, 000 steps per day.

Also find Weight loss secrets

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