Nearly one-half (49.1%) of adults tried to lose weight within the last 12 months. There are over 1 billion overweight adults in the world, and the number is growing by the minute. In this blog we are going to help you with FREE and LEGIT and effective workout and weight loss tips and tricks including but not limited to:
- Body Fat and TDEE Calculator
- BMI Calculator
- BMR Calculator
- Calories Calculator
- VO2 Max Calculator
- Which is the best instant weight losing exercise?
- How can I lose weight quickly?
- What are the best ways to lose weight?
- How can I lose 10 kg in 1 month?
TDEE - Body Fat Calculator
|Classification||Women (% Fat)||Men (% Fat)|
|Obese||32% +||25% +|
This body fat calculator determines the fat percentage, lean body weight, BMI and BMR so you can keep a healthy weight.
If your BMI is between 18.5-24.9: Your BMI is considered normal. This healthy weight helps reduce your risk of serious health conditions and means you're close to your fitness goals. If your BMI is between 25-29.9: Your BMI is considered overweight.
What is your BMI?
Your BMI is a measurement of your body weight based on your height and weight. Although your BMI does not actually “measure” your percentage of body fat, it is a useful tool to estimate a healthy body weight based on your height. Due to its ease of measurement and calculation, it is the most widely used diagnostic indicator to identify a person’s optimal weight depending on his height. Your BMI “number” will inform you if you are underweight, of normal weight, overweight, or obese. However, due to the wide variety of body types, the distribution of muscle and bone mass, etc., it is not appropriate to use this as the only or final indication for diagnosis.
Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health. The body does not require many calories to simply survive.
Calories are a way to measure energy consumed
What is BMR?
The rate at which energy (calories) is used for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.
VO2 stands for the volume of oxygen that the body utilizes each minute. VO2 max or maximal oxygen uptake or peak oxygen uptake or maximal aerobic capacity is the maximum rate of oxygen consumption measured during exercise of increasing intensity (incremental exercise).
Laboratory measured VO2 max provides a quantitative value of endurance fitness and reflects cardiorespiratory fitness and endurance capacity.
VO2 max is expressed either as an absolute rate in litres of oxygen per minute (L/min) or as a relative rate in millilitres of oxygen per kilogram of body mass per minute (mL/(kg/min).
Elite athletes have VO2 max values of around 90 mL/kg/min. Lower fitness levels are associated with high risk of cardiovascular disease, all-cause mortality, and mortality rates stemming from various types of cancers.
Which is the best instant weight losing exercise?
Spoiler alert: Running. ..and it is FREE.
What are the best ways to lose weight?It’s all about having a healthy calorie deficit applicable to your activity if you want to lose weight. SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!
- Work out your TDEE for your calories and be realistic about your activity. Less than 10km distance walked/traveled/moved around each day is a sedentary lifestyle. Keep that in mind when saying how much you workout if you do.
- The times of day/night you eat doesn’t matter.
- Taking body measurements and a photo journal is a must. Have one photo in just underwear and one in with an outfit on. Sometimes your critical eye will not see what actually changed where the outfit will.
- You don't have to exercise to lose weight but it helps a hell of a lot.
- Just move! Whatever exercise that you will do regularly is good exercise. But be aware doing yoga everyday won't burn the same as a CrossFit class.
- This process takes a long time and if you are not consistent in you efforts then don't expect a change.
- They measure you gravity to the ground. That's it. There are other factors of changing body composition that are far more important and a end goal weight isn't a bad thing but shouldn't be gospel to how well you have done so far.
CALORIESTo lose weight it is a very simple principle of energy expenditure. You must expend more than you consume and that's it, a simple calorie deficit. Do that correctly and you will lose weight. Even if you suffer with something like PCOS it will work. Sometimes I noticed with clients is that it worked but was slower but it wasn't an excuse for it not to work. For an adult I recommend 250-500 calorie deficit of your maintenance calories. for 12-16 year olds I recommend no more than 150-200 calories as they are still growing so a small deficit is better for them and increasing a kids physical activity can a lot of the time be all that's needed for children with no deficit added at all. A slow weight loss is usually a sign of good weight loss where good habits are being ingrained into your life and you have a healthy calorie deficit so for the average person going over 500 calorie deficit is pretty pointless and usually not sustainable with the exception of a doctor's recommendation or you are a bodybuilder. Now if you are morbidly obese you may likely need to do a bigger deficit than 500 calories of what you normally eat but I would advise you to calculate your calories for maintenance then compare it to the calories to what you have been eating so far and bring it down to maintenance calories first for 2-4 weeks as you adapt to a healthier level of calories before adding a deficit as well. Typically most people I helped were eating to excess of 2000 calories plus of what they should've been eating just to maintain their current weight.
Calculating Calorieshttps://tdeecalculator.net is my recommended calculator for this. Its not perfect but as calculators go it does the job reliably enough to be the one I recommend. Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day with exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR which is basically the calories your body requires to function healthily), then multiplying that value by an activity multiplier. Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Don’t freak out that they are higher than what you expect, remember slow steady weight loss is best. When choosing your activity levels, my personal belief (and how I was taught) is that if you don't travel 10km a day (i.e. you have covered 10km with your feet walking in some format that isn't exercise) then your general activity is sedentary. So if you don't cover that distance drop your activity by one level as you may workout 6 times a week (heavy exercise) but if you sit on your butt all day in an office job then a moderate exercise choice is probably wiser. With any calculation the more info you put in it, the more accurate it will be. So with that in mind if you are able to put your body fat percentage in, the calorie suggestion will be more accurate for you. For preferred methods of measuring body fat, I like the 9 point caliper test but you do need someone that knows how to do it or it will not be very accurate and even then if they do know how to it properly there is a +/-3% variable even still. I do not recommend bio-electrical impedance as it can vary widely depending on your body shape (think pear shaped people) and your hydration. I take my Fitbit aria with a massive pinch of salt and wait every 4 weeks when I can see my mate that knows how to do the 9 point test. I wouldn't worry too much on figuring your body fat percentage out though as how your general body composition is as you go along is more important and whether it is changing for the better. For kids (12-16yrs) don't worry about measuring it at all unless a doctor has requested to be aware of it specifically. If you use a calculator to workout your TDEE then do not follow your fitness tracker. TDEE takes your daily life and exercise you do into equation so you don't have add "exercise calories" to your allowance as that has been done already, so keep to your TDEE not your trackers. Also be aware that as you lose weight you will need to re-check your TDEE. If you lose 2-3kg that can be enough to need to re-work your TDEE so do be aware of that if your weight loss slows or plateaus.
How to track what you eat?These days the main two apps/websites are MyFitnessPal & Loseit. Both are good and regularly corrected and updated. I personally use MyFitnessspal myself. It's quite simple log in what you eat (preferably at the time of eating so you remember it properly or when you food prep it) and I mean everything including that biscuit one of your work colleges offered you in passing. Also be aware of logging liquid calories as well. If you drink a lot of smoothies, cordial, fruit juices, soda or coffee. Milk and sugar are still calories (especially if you like lattes) so make sure these logged in as well as so many times you "eat well" but all those liquids are ruining your progress. I have genuinely had past clients change nothing to their food apart from drop all drinks apart from water and lose 2-4 kg in a month so please look at everything that goes in you. In conjunction of using one of the apps you will need a good set of scales (preferably digital in my opinion) as if you don't accurately put in what you eat, then there is a high chance of you over eating and not being in a proper deficit. If you don't accurately log what you eat then you can't ever say you are being accurate with your diet. Studies have shown time and time again we as people underestimate what we eat greatly. I would not trust portion sizes of packaging that well as 99.9% of the time they don't match what has been put in the packet for example a plain wrap could say 62g a wrap (187 calories) on the packaging but end up being a 72g serving so be 224 calories. Not a lot of difference (35 calories) but it can build up over multiple meals easily. 3 meals over a day x 35 =105 calories and that can be the difference of real changes especially of your planned deficit is only 250 calories. There are some communities that say that tracking food causes eating disorders but the realistic truth is that if you don't keep track of what you eat in some way with reasonable accuracy, the chances are you will overeat and not lose weight. That is not the fault of diet culture or anything like that, it is your responsibility. Once you have a pretty sensible diet that is working for you and gotten used to it and know it inside and out then you can start to eyeball your portions as no one wants to be stuck to a scale each time they cook forever but I recommend doing this with high volume low calorie foods or if you have an object that you use and will know within a reasonable amount of accuracy it will be that amount. I have a tiny measuring jug that i can do portions of rice or pasta and I know what level is going to be right +/- 5g uncooked but I also admittedly allow for that inaccuracy in my diet and have an assumption any eyeballing is always the overestimate to cover myself and stop any disappointments.
DietI can't iterate enough that the one that you can sustain is the best diet! It honestly doesn't matter if you follow slimmers world, keto, intermittent fasting (I kinda do this one) or anything thing else as like I said before if you are in a deficit you will lose weight. A healthy balanced diet is preferable but not wholly necessary when it comes to losing weight but again recommended. Personally I think the best thing for your food is once you have your calories worked out is to use a macro break. That’s the breakdown of how much protein, fats and carbs you eat (apps can track that for you). If adding this seems overly complicated and feel too much then don't bother with it but I do think it is a good idea to do especially if trying to some form of exercise to 'tone' your physique. I would go for a 40% Protein, 40% Fats and 20% Carbs as a break. Protein and fats help you feel fuller for longer and generally more satisfied when eaten. Protein also helps keep your muscle mass while losing weight (that is a bit bro science but also kinda true) especially if exercising regularly. I for the most part make sure I eat my quota of protein and don’t worry too much about the break of fats and carbs as long as I hit my calorie goal. Admittedly though I always feel the most satisfied when I keep to the macro break stated. I used to fast 19-20 hours a day and re-feed over 5-4 hours but with my girlfriend and her little one that doesn't really work well and though quite often I don't eat what they eat (they're vegetarian and I was told to never be one but that's another story) I like to be able to sit, eat and chat with them at the dinner table instead of sit there like a pleb or away on the sofa. so typically now I'll have a small lunch, biggish evening meal and snack a little while after. It a rough version of intermittent fasting but it works for me. A dietitian I met had a cool chat with me and he said to add this to my guide to clear some things up and “I could tell you to eat this or that and don’t eat this or that which, is kinda my job to do. But at the end of the day all I do is make a food plan that puts them on a calorie plan to lose weight, maintain weight or gain weight depending on what you medically need (deals with a lot of NHS work). In a perfect world I’d tell you to never eat bacon as it’s pretty bad for you but it’s f**king delicious and so I know you’re gonna eat it too like me but if you eat 2 slices of it a week, it won’t kill you. A little of everything is fine and excess of anything is bad. Stop over complicating it, eat meat, veggies, fruit, nuts, fat, carbs, protein and junk. Just not a lot of one thing. Oh and stay hydrated, so many times people moan about being hungry all the dam time and they’re just dehydrated.”
I don’t know what to eat for my calorie bracket and/or macrohttps://www.eatthismuch.com – for recipe helps. Its fairly good and you can choose the amount of meals you want as well as snacks and it will come up with ideas as well. It even lets you get rid of foods you don't like mushrooms and choose diet plans like keto etc to help you as much as possible and as far as I'm aware still free. Again I am not a dietician so I cannot say to you what to eat so please ask a government body registered dietician for something like that. Otherwise the link above has pretty good reviews with my peers and old clients.
SCALES AND WEIGHT LOSS MEASUREMENT
SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!They really aren't, they are a good guide to help show a downward trend but do not dictate your successes or failures of you and how well you are doing. Scales are the equipment that measures your relation to the earth's gravity that forever make us cry ourselves to sleep. Use them with a pinch of salt please I beg you. Don’t aim to lose a certain amount each week. Just aim to lose and accept it’s not a temporary measure it’s a lifestyle change and going to take a long time. Accept that, plan for the long term and screw beach body ready crap. With how regular you take measurements, I would recommend going on the scales and taking a photo of yourself in your underwear once a week at the same time of day and the same day each week as if you stand on the scales repeatedly throughout day you will find your weight fluctuates so much in 24 hours. As for taking measurements with a tape measure and photo with your selected outfit I would recommend taking them every 2-4 weeks but try to always keep the intervals the same for consistency. Ladies your natural cycle can affect your weight greatly (you probably already know this) so try not to forget it if the scales mess you around a bit.
SPEED OF WEIGHT LOSSIt is unfortunate but the truth is weight loss is not fast at the best of times and plateaus are often so strap in for a long haul. Some weeks will be 1kg loss, some 0.5kg and sometimes even a 100g (which will barely register on most scales) but you have to remember it is still a downward trend no matter how small. If things are plateauing don't freak out, breathe and look at what you have been doing during the plateau. Look at your past measurements and photos and see how you have changed (especially from the beginning). Look at how well you have been eating or how accurately you have been tracking what you have been eating as a common issue is your eyeballing skills have been off on regular foods you have been eating. Has your physical activity dropped as of late? Life and work can get in the way sometimes and you need to re-evaluate your TDEE temporally while your activity is lower. Or the one good cause for a plateau is that since you have lost weight and your TDEE has dropped because of this. This can be the most common reason as when you lose weight (2-3kg) your TDEE will drop and it's normal. Weight loss is a fluid thing and so are your calories, be aware and adapt as necessary.
ExerciseTo be honest do what exercise you enjoy and will do regularly. This is the most important thing about exercise as if you don't enjoy it 90% of the time, then you won't keep it up. It's as simple as that. Just be aware that yoga won't burn as much as a crossfit class. Now if you are stuck for ideas of what to do, here are some simple circuits you can do that don't require a lot of space. I would advise making sure you are warmed up before you do any exercise. I recommend doing this followed by this one as they are quick, easy and get the job done (I recommend darebee for workout ideas in general if you're ever stuck for what to do). The following 4 workouts are pretty simple and follow the same format: Try to do 10 circuits with 1-2 mins rest between circuits. It doesn't matter if you can only do a couple of circuits at the start just do what you can do.
Exercise REPS Squat 15 Reverse Lunge 16 Press Up 15 Tricep Dip (off a chair or similar stable object) 15 Jump Squats 15 Plank Hold 60 secs
Exercise REPS Walking Lunge 16 Jump Squats 15 Set Ups 16 Press Up 15 Sprint on the spot 30 sec Ab Crunch 15
Exercise REPS Burpee (try to include a press up) 10 Plank 60 secs Press Up 10 Squat 10 Bicycle Crunch 16 Jump Lunge 16
Workout 4 - This one is a bit harder than the rest but see it as a challenge
Exercise REPS Burpee 15 15 Press Up 5 Jump Squat 15 Tricep Dip (off a chair or similar stable object) 15 Walking Lunges 16 Sprint on the spot 30 secs
With any exercise please look each up properly and make sure you know how to do it properly. Don't be afraid to make an exercise easier (or harder) if need be. After any workout you should make sure you cool down and stretch properly this should be enough to cover most muscle groups.
Long story short, you don't need them. Some protein powder to help you get the protein quota and a good multi vitamins but keep it to that.
Fat burners, fat metabolizers, fat removers are all crap. If it says it will help you burn fat, chances are it will be a waste of your money and you will be better off spending it elsewhere.
When it comes to supplements I don't have much more to say on it to be honest. I don't think there is a need to go much more into them than that. Unless you are training for something specific don't bother to look into them unless you have a trainer that you use personally to advise you otherwise or ask some of the nutrition or supplement reddits for more info.
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Source:Reddit and Quora