http://weight-loss-camps-for-adults.blogspot.com,Here is the guide to
loss weight and gain control of your weight. The body’s main energy
storages are the fat, and some of us got too much of it. As long as
you eat more energy the your body uses, your system will store even
more as fat.

To loss weight (fat) is simply a matter of expending more calories
(energy) than you take in, through exercise, dieting and your daily
activities.

Determine your energy equilibrium, can be done by Benedict-Harris
formula.

To estimate the daily value of calories needed.
(BMR = Basic Metabolic Rate)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in
years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in
years)

Note:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE (Total Daily Energy
Expenditure) by multiplying your BMR by your activity multiplier from
the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or
2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Counting calories - Next step is to count the calorie you eat. You
should purchase a scale, and write down the weight of every food you
eat. This is the most safe way to keep track of you intake. Your can
use the free Planner (www.myfoodintake.com/pl.asp) to calculate the
calories. Try to eat 500 calories below your Total Daily Energy
Expenditure (TDEE), this should result in a weekly fat loss of 2 lbs
or 500 g. Losing weight faster might be dangerous in the long run, so
always consult your doctor or dietician first. If you don’t loss
weight within the first couple of weeks consider to reduce your daily
intake of calories more. The TDEE formula is based on averages and
your personal TDEE might be a bit different.

Hunger is one of your body's strongest and most beneficial stimuli. It
can be a problem avoiding the temptation and overeating. On a fat
loosing diet it’s essential to consume less energy then burned by the
body, avoiding the hunger stimuli is therefore a powerful tool.
Researches show that some foods are better keeping you satiety.
Especially the amount of food have showed in several studies to be a
key factor, regardless of the number of Calories they contain e.g. 80
kcal potato will probably keep you satiety longer then 80kcal white
bread.

Try to pick mainly food with high water/fiber content, like
vegetables, and also try to eat food with high protein content like
beef, both groups have a high fullness score. Try to avoid to much
fat, sugar, and especially drinking your calories (soda, beer, juice)
because these beverages wont stay very long in your stomach and will
not keep you satiety.


If u need more information about "weight loss" you can refer to this
blog which teach you all about "weight loss or diet plan" :
http://weight-loss-camps-for-adults.blogspot.com
http://alphabetical-list-of-calories...d.blogspot.com