Knowledge of the number of calories consumed in a day is vital if a weight management plan is to be effective.

Why does a person who wants to lose weight need to know this? In simple terms, a calorie is the unit of energy in the food we consume - it's the amount of energy that's taken in when we eat a meal.

A body needs calories, or energy, in order to function normally. Energy is necessary to carry out the important daily tasks such as breathing, digesting food, pumping blood throughout the body and the many other functions the body fulfills. A person lay in bed all day would still need a large amount of energy to enable his body to function satisfactorily.

Daily Calorie Intake

The term used to describe this vital and necessary level of energy is the Basal Metabolic Rate - BMR - and is calculated for each person by taking into account age, weight, height, gender, and degree of physical activity. The BMI figure is taken into account when determining a person's recommended level of daily calories needed to maintain a constant weight:

Calories consumed = calories used in daily activities

Or the same formula expressed differently:

Calories consumed = BMR plus 'calories used in daily activities'.

From this can be seen what happens when the number of 'calories used' is larger than 'BMR + 'calories used in daily activities'. The unused calories are stored in the body as fat, and this is what causes an increase in weight.

On the other hand, a reduction in weight is caused by either:

1) A reduction in 'calories consumed' OR

2) An increase in 'calories used in daily activities' OR

3) Both

So the BMR figure is fixed. It's only 'calories used in daily activities' that can be changed. And this can only be achieved engaging in more physical activity, or an exercise program.

Have a Weight Loss Plan that takes into account calories consumed and expended

Weight loss then happens by a reduction the amount of calories in food/drink eaten, and/or increasing the number of calories used up in physical activity. In other words, having a effective weight control management plan.

So if an overweight person wants to implement a weight loss plan, then they need to know two vital numbers before they start:

1) The number of calories needed daily to maintain a fixed weight level - in other words the number of calories used up each day.

2) The number of pounds (or kilos ) to be reduced weekly to achieve a certain weight level. A pound per week would be adequate - so to reduce by 10 pounds would take 10 weeks. Anything greater than a pound per week should only be done in consultation with a health care professional.

A pound per week loss will need a reduction in calorie intake of 500 calories a day.

The easiest way to reach the figure is firstly reduce the total amount of calories consumed by 250 calories. Then use up the other 250 calories in extra physical activity.

Or by eliminating a cake, pastry or chocolate bar, all of which contain 250 calories, AND use up the other 250 calories by going for a walk for about 45 minutes. It's relatively easy to set up and start a weight control plan. All it needs is the will to achieve a desired outcome and the vision to realize the difference this will make to a person's life.

Help is at Hand

To help those people having difficulties implementing a plan, there is a product on the market that can manage the amount of fat absorbed into the body. This pill has been accepted as a proven fat binder product by the European Union, and meets the strict guide lines set by the US health authorities.


by Gareth Black


About the Author
The author has a personal interest in a wide range of health and social issues and has contributed to web sites dealing with topics such as weight loss tips and how to lose weight. He's also written about Hoodia diet pills and the problems associated with this product.

Many people wish they could lose 10 kilos. In fact, it's one of the most common amounts of excess weight that people from all around the world carry on them. Yet out of all those people, not many take the necessary steps in order to lose those 10 kilograms and become completely lean and fit. That's a terrible shame because it's entirely possible to lose 10 kilos in a short period of time. People all around the world are doing just that in great numbers.

Most people remember that they want to lose those extra kilos when they feel some pressure to do so, like a few weeks before a wedding, a party, or another sort of event in which they want to look their best. Then they don't even try because they believe that unless they spend hours each day at the gym and workout half to death, they will never achieve their weight loss goals in time.

They are mistaken. It's entirely possible to lose 10 kilograms in as little as 2 -- 4 weeks by proper nutrition alone.

One way is to use some sort of detox diet, which cleanses the body of a lot of useless and undigested weight. However, this is a low calorie diet, which means that it's not so easy to stick to it and it will likely cause you to feel some lack of energy.

Another way is to use the Calorie Shifting Diet, better known as the Fat Loss 4 Idiots diet. The calorie shifting diet method is based on shifting the types of calories that you eat in order to force your metabolism to run at a high level, burning a great deal of calories and fat and causing you to lose a lot of weight fast.

Fat Loss 4 Idiots is an American diet, though it has been used by thousands of people worldwide. By sticking to the calorie shifting menu this diet provides, you can lose 9 pounds every 11 days (approximately 4.5 kilograms). That means that in 4 weeks or so, you can lose 10 kg.

The calorie shifting menu is made up of 4 meals each day, so it's a lot easier to stick to than a detox diet. It's also considered healthier.

However, you need to be aware that you will need to stick to the diet's menu to the letter. Like any diet, it does take commitment and determination, but if you wish to lose 10 kilos fast, it's well worth it.

To read more about calorie shifting, click here: http://CalorieShiftingDiet.com

To read how you can start to lose as much as 4.5 kilos in 11 days in keep it off, visit this webpage:
How to lose 4.5 kg every 11 days with The Fat Loss 4 Idiots diet

John Dalbert lost over 30 pounds in his twenties after being overweight most of his life. To read his review of ways to lose 10 kilos fast, click here: How To Lose Weight Fast And Never Gain It Back

Article Source: http://EzineArticles.com/?expert=John_Dalbert

By John Dalbert

Welcome to my blog "Kilos and Calories Way".

Obesity and overweight is becoming a problem among all of us including children as well as adult. If we leave alone the extra kilos and don't burn away the calories, we'll be heading for trouble. I've found that a lot of people are harping on articles concerning this issue. With that I've decided is to do my own search and collections of free articles for those of you out there interested in this issue. This would include topics ranging from overweight, obesity, weight management, weight reduction, fat loss, nutrition, dieting, exercise and other healthy living related issues.
Hope they are of benefit to you.

Arik