How to Lose Weight - The Basics of Weight Loss

Despite [dis?pait](不管) the way it feels, losing weight isn't a mysterious [mi?sti?ri?s](很神秘的) process. It's a simple matter of burning more calories(卡路里) than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle [?str?ɡl](困難) that we start thinking we have to do something drastic [?dr?stik](激烈) to see results -- diets, pills or those weird fitness gadgets(小工具) on infomercials(商業(yè)廣告) that promise instant(快速的)success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run(長期)

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Rules of Weight Loss

To lose one pound of fat, you must burn approximately [??pr?ksimitli](大約) 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

Calculate your BMR (basal metabolic rate)(基礎(chǔ)代謝率). Your BMR is what your body needs to maintain [mein?tein](保持) normal functions like breathing and digestion [da??d?est??n, d?-](消化). This is the minimum [?minim?m](最小的) number of calories you need to eat each day. Keep in mind that no calculator [?k?lkjuleit?](計算器) will be 100% accurate [??kjurit](精確地), so you may need to adjust these numbers as you go along.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights(舉重), etc. throughout [θru:?a?t](通過) the day. It helps to keep a daily activity journal [?d??:nl](日志) or you could even wear a heart rate monitor that calculates calories burned.
Keep track [tr?k](跟蹤) of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional [nju:?tr???n?l](營養(yǎng)的) information for restaurants, if you eat out.
Add it up. Take your BMR number, add your activity calories and then subtract [s?b?tr?kt](減去)your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.