Beginner’s Guide to Effectively Lose Weight
Losing weight can seem overwhelming at first, but it becomes much more manageable when broken down into simple steps. The key to successful weight loss is understanding the science of calorie balance—burning more calories than you consume. Here's a step-by-step guide to help you get started.
Step 1: Understand Calorie Balance
Calorie Balance is the relationship between the calories you eat (through food and drink) and the calories you burn (through basic functions and physical activity).
Caloric Surplus: You consume more calories than you burn. This leads to weight gain.
Caloric Deficit: You consume fewer calories than you burn. This leads to weight loss.
Maintenance: You consume about the same number of calories that you burn, which keeps your weight stable.
Step 2: Find Your Total Daily Energy Expenditure (TDEE)
Your TDEE is an estimate of how many calories your body needs each day to maintain your current weight, factoring in your activity level.
Basal Metabolic Rate (BMR): This is the number of calories your body needs to function at rest (e.g., for heart rate, breathing, digestion).
Activity Level: Your TDEE also accounts for physical activity, including exercise and daily movement.
To start losing weight, you'll need to consume fewer calories than your TDEE—generally a 10–20% calorie deficit is recommended for safe and sustainable weight loss.
TDEE Formula
We can calculate TDEE by first estimating your BMR using the Mifflin-St Jeor Equation:
For Men:
BMR=10×weight in kg+6.25×height in cm−5×age in years+5BMR = 10 \times \text{weight in kg} + 6.25 \times \text{height in cm} - 5 \times \text{age in years} + 5BMR=10×weight in kg+6.25×height in cm−5×age in years+5
For Women:
BMR=10×weight in kg+6.25×height in cm−5×age in years−161BMR = 10 \times \text{weight in kg} + 6.25 \times \text{height in cm} - 5 \times \text{age in years} - 161BMR=10×weight in kg+6.25×height in cm−5×age in years−161
Then, multiply your BMR by an activity factor to get your TDEE:
Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
Very active (hard exercise 6-7 days a week): BMR × 1.725
Super active (very hard exercise or physical job): BMR × 1.9
TDEE Calculator
To help you estimate your TDEE, you can use the following calculator:
Enter Your Details Below:
Gender: [Male/Female]
Age: [Enter Age]
Weight (kg): [Enter Weight]
Height (cm): [Enter Height]
Activity Level: [Sedentary, Lightly Active, Moderately Active, Very Active, Super Active]
Calculate Your BMR using the formula above.
Multiply by the Appropriate Activity Factor based on your activity level.
Example Calculation:
Let’s say you are a 30-year-old woman, weighing 70kg (154lbs), and 165cm (5'5") tall. If you are moderately active (exercise 3-5 days per week), your BMR and TDEE would be calculated as follows:
BMR=10×70+6.25×165−5×30−161=1,387 calories/dayBMR = 10 \times 70 + 6.25 \times 165 - 5 \times 30 - 161 = 1,387 \, \text{calories/day}BMR=10×70+6.25×165−5×30−161=1,387calories/day
Then, multiply by the activity factor (1.55 for moderately active):
TDEE=1,387×1.55=2,151.85 calories/day TDEE = 1,387 \times 1.55 = 2,151.85 \, \text{calories/day}TDEE=1,387×1.55=2,151.85calories/day
Step 3: Create a Calorie Deficit
Once you know your TDEE, subtract calories to create a deficit. Aim for a deficit of 300-500 calories per day to lose around 0.5 to 1 pound per week, which is a healthy and sustainable rate.
For example, if your TDEE is 2,500 calories, you could aim to eat 2,000–2,200 calories daily.
Step 4: Focus on a Balanced Diet
While calorie reduction is key to weight loss, the quality of your food is just as important.
Protein: Helps preserve muscle mass, boosts metabolism, and keeps you feeling full.
Good sources: lean meats, fish, eggs, tofu, legumes.
Healthy Fats: Essential for hormone function and overall health.
Good sources: avocados, olive oil, nuts, seeds.
Carbohydrates: Provide energy, but focus on complex carbs (whole grains, vegetables) over simple carbs (sugary snacks).
Fiber: Helps with digestion and keeps you full longer.
Good sources: vegetables, fruits, whole grains.
Step 5: Exercise and Activity
Physical activity supports weight loss and can help you burn more calories. Incorporate both cardio (like walking, running, cycling) and strength training (like weightlifting, bodyweight exercises).
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
Strength train at least two times per week to build muscle mass, which boosts your metabolism.
Step 6: Monitor Your Progress
Track Your Calories: Use an app like MyFitnessPal to track your food and calorie intake.
Measure Your Progress: Track not just weight, but also body measurements (waist, hips, arms) to see changes in body composition.
Adjust as Needed: If you’re not losing weight after a few weeks, you may need to adjust your calories or activity level.
Step 7: Be Consistent & Patient
Consistency is key. Weight loss is a slow process, so don’t get discouraged if you don’t see immediate results. Aim for steady, sustainable changes to your habits, and the results will follow.
