Till now we learnt about our BMI , Calories Required for our body ,next step is to find how much calorie we must eat (more or less ) to reach our weight goal.
Already overwhelmed with lot of calculation ,still lot of calculation to do , but wait dont get frustrated, there are already a lot of Apps which do this job for us.
Just search for weight watchers app or any word with weight management app in your iphone or android or using your laptop.
You can find lot of Apps from this ARTICLE.
The App which i used "Samsung Shealth" and "Lost it" App.I didn't like Samsung app that much so i stayed with "Lose it " App which is my personal recommendation.
But trust me guys there are lot of beautiful app out there you can use which ever you feel easy and comfortable.
1.Your height,weight and your activity level.
2.Next there are options for losing weight , gaining weight and maintaining weight.
3.Then there are frequency for how fast you can lose or gain weight.The max is 2 lb a week more that that is not healthy,because they say it may come back unless you figure out how to maintain that weight.
4.There you can input your calorie intake from breakfast,lunch,dinner and snacks (Get from nutritional Info Label).If you don't know how check How to calculate Nutritional Info .
5.You can also input the amount of exercise you do each day.There are also option for various types of exercise.
Basically all APPs must have all these features.Some special Features may differ from other which you can get from premium plan,but i used the free one only,i was able to do whole diet plan with the free version itself.
Basically when you input all these info and give your weight reducing frequency it will tell you how much calorie is allowed for your BMI.So all you have to do is eat within the calories.
EXercise is your option you can as much exercise more or less you want.If you spend calories on exercise your total budget of calories will be saved.If in occasion you can use that calorie but i never used it , i always try to stay under my budget.
Here is an example,
Take my calorie intake is 2000 ,that means my daily budget ie,my food intake should be 2000 calories.
If i do exercise for 500 calories (you can find how to calculate calories spend on exercise by inputting amount of time you spend on particular exercise in the app).
Then must total budget is under 500 calories ,ie, means i spent 500 calories of my energy i ate by exercise , so my calorie intake for the day is 1500 even though i ate 2000 calories because exercised 500 calories count.So you have eaten your recommended calories but by spending 500 calories the calorie you took for the day is less than recommended calorie(2000 - 500 = 1500 ) .So that may help you reduce weight faster.
My personal suggestion is "EXERCISE" is the key thing for any weight reduction plan.
If you do a lot of exercise you will definitely see weight reduction faster .
Initially my recommended calories was around 1800 , i used to take food around 1700 calories saving 100 calories and exercise for 1000 calories and i used to keep this up for 90 % of my days ,some exceptional days like weekends or day i am tired.
First it may seem difficult but once you keep doing exercise within three days you will feel it more fun and you can feel energetic , glowing and focussed.
We will see about all those in another topic.
Already overwhelmed with lot of calculation ,still lot of calculation to do , but wait dont get frustrated, there are already a lot of Apps which do this job for us.
Just search for weight watchers app or any word with weight management app in your iphone or android or using your laptop.
You can find lot of Apps from this ARTICLE.
The App which i used "Samsung Shealth" and "Lost it" App.I didn't like Samsung app that much so i stayed with "Lose it " App which is my personal recommendation.
But trust me guys there are lot of beautiful app out there you can use which ever you feel easy and comfortable.
So what does this Apps Do?
Basically when you login to this App first time,it will ask1.Your height,weight and your activity level.
2.Next there are options for losing weight , gaining weight and maintaining weight.
3.Then there are frequency for how fast you can lose or gain weight.The max is 2 lb a week more that that is not healthy,because they say it may come back unless you figure out how to maintain that weight.
4.There you can input your calorie intake from breakfast,lunch,dinner and snacks (Get from nutritional Info Label).If you don't know how check How to calculate Nutritional Info .
5.You can also input the amount of exercise you do each day.There are also option for various types of exercise.
Basically all APPs must have all these features.Some special Features may differ from other which you can get from premium plan,but i used the free one only,i was able to do whole diet plan with the free version itself.
So what you should do?
Basically when you input all these info and give your weight reducing frequency it will tell you how much calorie is allowed for your BMI.So all you have to do is eat within the calories.
EXercise is your option you can as much exercise more or less you want.If you spend calories on exercise your total budget of calories will be saved.If in occasion you can use that calorie but i never used it , i always try to stay under my budget.
Here is an example,
Take my calorie intake is 2000 ,that means my daily budget ie,my food intake should be 2000 calories.
If i do exercise for 500 calories (you can find how to calculate calories spend on exercise by inputting amount of time you spend on particular exercise in the app).
Then must total budget is under 500 calories ,ie, means i spent 500 calories of my energy i ate by exercise , so my calorie intake for the day is 1500 even though i ate 2000 calories because exercised 500 calories count.So you have eaten your recommended calories but by spending 500 calories the calorie you took for the day is less than recommended calorie(2000 - 500 = 1500 ) .So that may help you reduce weight faster.
My personal suggestion is "EXERCISE" is the key thing for any weight reduction plan.
If you do a lot of exercise you will definitely see weight reduction faster .
Initially my recommended calories was around 1800 , i used to take food around 1700 calories saving 100 calories and exercise for 1000 calories and i used to keep this up for 90 % of my days ,some exceptional days like weekends or day i am tired.
First it may seem difficult but once you keep doing exercise within three days you will feel it more fun and you can feel energetic , glowing and focussed.
We will see about all those in another topic.
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