Weight loss how long calculator

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English Hindi. Daily Activity Levels Sedentary Bare minimum activity e. Karthi Priya Mj MPhil 10 years experience. Govardhani Mathiyazhagan MSc 2 years experience. You have to ensure that the calories, which are nothing but units of energy, that you burn, are more than the calories you take in on a daily basis.

Remember to set realistic weight loss goals The first step to keep in mind is that fad diets, and food deprivations are not the best ways to go about losing weight. It is vital to set a goal that is both realistic and doable. Set short-term, specific goals such as light physical activity, for example, walking daily for half an hour. Know your calories 1 pound is equal to 3, calories. This means that setting a target to lose calories daily will make you lose a pound in a week, and bring you closer to your goal.

Remember that every calorie counts. So start keeping track of your daily calorie intake. Eat a healthy breakfast Starting the day with a good, heavy breakfast can reduce your hunger during the day.

Avoid meager breakfasts or skipping breakfasts altogether. A healthy breakfast helps to to rev up your metabolism for the rest of the day. Small meals throughout the day keep extra calories away Do not starve yourself as that slows down metabolism and hinders the burning of calories. Take light meals during the day every hours so as not to overeat or binge eat.

It also helps eat smaller portions. If you're a fan of the water, try swimming laps instead. This is great for people who have joint pain or bone issues, as it doesn't put pressure on the limbs. Join a sports team, take a dance lesson, or join a hiking group. If you've ever dreamed about adding a physical hobby to your life, now is the time to do it. When the pounds start coming off, some people are tempted to increase their amount of gym time to accelerate their progress.

Don't give in. As with your dietary changes, working out is a lifestyle change, and those don't happen in a week. Over-exercising can actually cause adverse health-effects. Someone who goes from zero physical activity to two hours at the gym, four times a week is at risk for serious injury.

A pulled muscle, a torn tendon, broken bone, or any number of things can happen if you push yourself too hard too fast. Then, instead of moving forward with your exercise routine, you'll be facing weeks of healing time, which can be discouraging if you set specific goals for yourself. Gretchen Reynolds' The First 20 Minutes is a great starter guide to healthy exercising.

After you've settled into the workout routine, and the excitement of those first ten pounds has worn off, your challenge will be keeping yourself from plateauing. If you're getting bored with your exercise or feeling frustration that your body mass has hit a plateau, don't start skipping the gym.

If anything, substitute the physical activity. Go to the park. Take a martial arts class. Spend an afternoon kayaking with your friends. Dance or play basketball. Working out doesn't have to be boring, and when you feel that fatigue, it's time to change things up a little. Plus, finding your exercise in an alternate venue will take your mind off losing and put you in the mood for some fun. It is hard to be healthy by focusing exclusively on the mechanics of health without including activities you enjoy in the process.

If what you are doing feels like a chore you will find ways to skip it. We are, after all, pleasure seeking creatures. If we don't get what we want we take shortcuts. Happiness is hard to achieve by chasing it. Longterm happiness can only come as a biproduct of other choices.

Chasing pleasure comes at the expense of undermining longterm happiness. Aerobic activity is the best way to create the calorie deficit you need to lose body mass, says WebMD. So focus on whatever kind of cardio you're interested in doing. Just because running or biking burns a lot of calories doesn't mean that's what you should do.

So focus on cardio activities that interest you. You're more likely to keep returning to the activity if you like doing it, rather than if it feels like a chore. Don't just concentrate on cardio, however. It's important to bring in muscle-building exercises as well. Since you're focusing on losing and maintaining weight, you don't need to spend as much time building muscle as doing cardio.

Your personal trainer can help you decide how often you need to focus on muscle-building. Just remember not to leave any muscle groups out. People usually do this by training with the upper body one day and the lower body the next time.

To switch it up, do your limbs during one session and your back and core during the next. Working out isn't just about losing weight. It's about overall physical health. So, just because muscle-building exercises, like lifting or strength training, don't burn as many calories, that doesn't mean you should cut them out.

Building muscles is good for your bones and your overall physique. Developing muscles will also help change your shape as the mass comes off.

No, you won't look bulky if you lift. That bodybuilder effect takes a very specialized diet and weight-training regimen. Plus, having strong muscles makes playing a variety of sports easier, which in turn helps you burn calories.

Losing a pound requires burning an extra 3, calories. Since there are 7 days in a week, this would mean losing a pound a week would require a calorie daily deficit. Approximate minutes of exercise needed to burn calories, by personal weight. The exercise time columns can be sorted from high to low or low to high by clicking on a weight. This calculator roughly estimates the value for you through a predictive Mifflin-St Jeor formula based on your height, weight, age, and sex. A future version of this calculator will allow you to enter your RMR and body fat percentage values manually, should that information be available.

You will get more accurate results. Top of Page. Weight Loss Calculator - Calories Needed to Lose Weight Use this weight loss calculator to accurately determine the calories you need to intake daily to reach a realistic goal weight and maintain it.

Weight Loss Calculator. Male Female. Physical Activity. Current Weight. Goal Weight. Start Date. Target Date.