Before you start losing weight it is a good idea to prepare yourself on several fronts. Making sure that the motivation factor is present is one of the first things but most importantly you should learn to use a weight loss calculator to make sure you are burning more calories than you take in each day.

The process is simple. First calculate the amount of calories you need every day. For most people, to lose weight, you should consume 1200 to 1500 calories per day. The calculation is easy. All you do is input your height and weight and level of activity then do the math.

This weight loss calculator will tell you the amount of calories you need to be able to maintain your current weight. Since you do not want to maintain your current weight, you want to shed some of those pounds then you need to take in about 500 calories less than what that calculation gives you.

Next, calculate how many calories are in each serving of food you eat. You may have to practice at measuring out just exactly what a serving size is to get good at it. Make sure you are accurate and aren’t sneaking in just a little more here or there. Those little sneak-ins will add up and all of a sudden you will wonder why you are not losing the weight you want anymore.

Go buy yourself a book that lists calories for servings of food that do not come with labels like fresh fruits and vegetables, or do a search online. You might be able to find a list for free online. Do the same for eating out and when you do eat out make better choices based on what you learn online.

Know how many calories are in each gram of fat, carbohydrates and protein. This will help you when you figure out the percentages of each one that you need each day. So, keep this in mind: Carbohydrates and proteins have an equal amount of calories in each gram at 4 and fats have 9 calories per gram. Fats should make up no more than 30% of your daily calorie count. Carbs and protein should make up 50% and 20% respectively of your daily calorie intake.

Make sure they are good carbs though. The carbs you get from breads and cereals and sugar are overly processed and you should avoid them completely. Basically anything that is made with “white” products. White flour, white sugar, white rice should simply be avoided. These are all considered bad carbs and do nothing for you accept keep you gaining weight and fat around the middle.

The best way to use your weight loss calculator is to do it all yourself. Keep careful records in a small notebook in your purse or in your car so it is handy when you need to write something down. Maybe you could even get an app for that for your phone so you can keep all the information you need right at your fingertips.

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Stomach fat burning diets are everywhere. The first thing you need to ask yourself is, are they safe? Some diet plans can do a lot more harm than good. Fad diets such as the grapefruit diet for example, may work only up to a point.

When you have lost the weight and the diet is over, you just go back to the same way you ate before and what happens? The weight comes back and if you are not careful you may just add on a few extra pounds.

If you only have a few pounds to lose then by all means try one of the many fast stomach fat burning diets available so you can get into that dress for the wedding. But, if you have a lot of weight to lose you will need to make some lifestyle changes to reach your goal weight.

Take a minute to write down where you want to end up. What are your goals. Keep track of what you eat in a journal so you can see what you are putting in your body so if it needs to be changed you can change it. Writing in a journal everyday is a very effective tool to use to help you lose the weight you need to lose.

Learn every aspect about food. Become and expert. Figure out how many calories, fats, carbs and sodium are in the food you eat so you will be able to put meals together that are nutritionally balanced and satisfying. Knowing what the right numbers are helps a lot.

You can figure out how many calories you need in a day by calculating your basal metabolic rate, or BMR, or you can simply make up a meal plan that has enough food to equal 1500 calories or so. Keep it all on paper so you can see it daily. Just having a plan is not enough if it is written down you can hold yourself accountable for every single meal.

Learning to eat differently may take some practice and careful planning. When I tell you that you need to eat small meals throughout your day you are going to say you do not have the time to do that because you are at work. well then, I will say that yes you can with some precise planning.

Start packing your lunch and snacks to work with you. Stop wasting money and gaining weight by eating out when you are at work. Save your wallet and your waistline by buying an insulated lunch box and healthy food to put in it.

Now you need to figure what your lunch and snacks will consist of. Well, how about a cup of yogurt and some celery sticks? With a full glass of water that is a great snack for the middle of the morning. For your lunch, why not have a sandwich made of lean turkey breast with some light mayo and lettuce and a cup of grapes? There are a lot of things you can do to make sure you eat small meals throughout your day.

Do your best to drink enough water during the day, too. Stay away from pop and caffeinated beverages like coffee. Caffeine has a drying effect on the body and can contribute to dehydration. Drink lots of water.

If you do start one of the fast stomach fat burning diets and there are a lot of restrictions to the diet you may need to take a supplement to get all the vitamins and minerals you need.

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Most of the talk these days is about losing weight but what if you find yourself in the position of needing rapid weight gain? If this is your case, say, needing to gain weight for a sport you play then you need to do the opposite of burning more calories than you take in each day. You need to take in more than you burn.

How do you make this rapid weight gain work and still stay in good shape to continue playing your chosen sport as effectively as you did before? You will need to be very careful while overloading your body with the calories it needs and maintaining the workouts you need to stay in shape so you build lean muscle and not pack on the fat.

Start by creating a plan or two. One for eating the right kinds of foods to help you gain muscle and one for working out. You will need to balance these two plans correctly to get the results you want. If you don’t know where to start then ask for help from your coach or your parents. Maybe even make an appointment with a nutritionist recommended by your doctor.

Start by figuring out the total amount of calories you need in a day. There are formulas for this kind of thing and then add good calories to each meal until you have a meal plan that will work for you.

If you watched the last summer Olympics seven gold medal winner Michael Phelps, at one point they interviewed him and asked him how many calories he needed to maintain his workout schedule. I believe it was in the range of 10,000 calories per day or something like that. An enormous amount, at any rate.

You may not need that many calories to achieve your weight gain but do not be surprised if you are close to that amount. Keep your meals balanced though, with protein and the right kinds of carbs and good fats. Good fats are the mono and polyunsaturated types found in olive oil and fish.

Keep the proteins lean, protein is needed for building muscle mass. Before you prepare them make sure that you cut off all the fat. It is no good for you. If you like fish then that is a great way to get lots of lean protein in your diet. Shrimp is especially good for you as it has the best source of protein packed into those little bite sized morsels.

The carbs you take in should be good ones also, like whole grain. Change up the cereal you eat in the morning to oatmeal or a whole grain cereal. Stay away from the sugary cereals and the flavored oatmeal instant packets. Too many bad carbs. Eat lots of fruits and vegetables, too.

Use these tips and the advice you get from your coach, doctor, or nutritionist to safely get your rapid weight gain so you can start your next season as healthy as you can with the same competitiveness you had the last season.

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As amazing as it may seem, there are still new diets coming out all the time. You would that by now the real “secret” would have been found and that there would be no need for new diet plans; however, that’s just not the case. Believe it or not the “secret” has already been revealed, and a weight loss calorie counter can really help.

So what is this secret that has already been exposed? It is that the only way to lose weight is to burn more calories than your body stores. That’s it. Every diet is nothing more than a variation on this idea. In reality, there are no new diets being released. Instead, there are new gimmicks being released, and these gimmicks are designed to disguise the real secret of losing weight.

Now that we know the only way to lose weight, we have to figure out how to make that happen. The trick is figuring out a way that works best for us, and using any tools we can that will help us get rid of some extra weight. A weight loss calorie counter is one of those tools.

You really can’t reduce the number of calories you’re taking in until you know how many you’re taking in now. In other words, you need a benchmark of some kind; a starting point. A lot of people think they have a pretty good idea of how many calories they eat during the day, or during any given meal, but study after study has shown this idea to be false. Most people do not do a very good job of estimating their caloric intake.

If you are serious about wanting to lose weight then you have to take responsibility for what you’re eating. However, if you don’t know how many calories are in your food, then how can you keep track of what you’re eating? The answer is that you can’t. But you can’t use that as an excuse to eat whatever you want. You need to find a way to keep track, and a weight loss calorie counter is the way to do it.

You can get a calorie counter book, get an app, or go online to find the information you need. It’s easier than ever to find the calorie content of just about every food, but that also means there are no more excuses. None of these options will work unless you make use of them.

Another benefit of calorie counters is that you can easily compare foods before you eat them. As we pointed out earlier, people are not very good at estimating calories, so you are sure to find a few surprises when looking up various foods. However, it’s much better to be surprised at the facts than it is to assume you’re eating right when you’re really not. So, grab a weight loss calorie counter now and you will be pleasantly surprised at the results you see.

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