How to lose weight | No Gimmicks -The Truth

It's the beginning of the year and I know many of you have the resolution to finally lose that extra pounds of weight you have been carrying from years. In this article, I m going to tell you how you can lose weight in 2019.

Diet Fads

You turn ON the T.V and you see the commercials about a new diet that promises to lose upto 20 pounds in a month. You see similar ads in Magnizes, Facebook, Instagram and even on Youtube. With ever increasing new kind of diets coming up every now and then it gets more difficult to decide"What to follow? and "Whom to follow?" to lose weight

Many of us may have already fallen prey to the Diet fads, a diet that promises rapid weight loss. How come there be so many different companies that can help you lose weight, it's very simple they all talk about what type of food you should eat, how many servings a day and even added supplements. None of this matters more than the management of the Magical number of Calories


What is about Calories we need to know to understand how these diets work ???

Calories can be used as a direct measurement of how much food we take in or how much we gain or lose weight. In Science, A calorie is a unit to measure energy. The Calorie that we see behind the food packages are actually a Kilocalorie (kcal), It takes 1 kcal of energy to raise the temperature of 1 Kilogram of water by 1-degree Celcius.

1 pound of body weight equals to 3500 Kcals. So in order to lose 1 pound of weight one needs to burn 3500 Kcals. This means, in order to lose weight one must be in a Caloric Deficit meaning we need to burn more calories than we consume. When people say they are burning calories from exercise essentially the body is releasing created by the energy from calories.

On n average, an adult male burns about 2500 calories per day whereas a Female burn about 1800 calories per day, any diet which restricts the number of calories below these averages will help you lose weight irrespective of any type of foods you consume.


It goes without saying exercise helps to lose weight and we all know it, but the largest underlying factor in weight loss still remains to be in a caloric deficit. Exercise helps to burn more calories which in return contribute to weight loss in the end.

Do It Yourself

Why follow someone else's diet when you can create your own. The simple way of calculating the number of calories you need is simply by running an experiment on yourself. For one week record the number of calories you consumed. Weigh your self in the beginning and end of the week, if you gain weight you were at the caloric surplus, if you lose weight you were at the caloric deficit and if your weight does not change at all you were at the maintenance calories.

For instance, if a person was 200 pounds at the beginning of the week, consumed at the average of 2500 per week and at the end of the week the person comes at  199 pounds this implies the person consumed 3500 calories less throughout the week. if you divide that by 7 days that gives you a daily caloric deficit of 500 calories.

Try experimenting with your self and find your daily caloric intake. Just a precaution one should intend to gain or lose no more than 2 pounds per week unless cleared by the physician. With this information does that mean you must consume all junk foods to reach your goals. Probably not!. There are other factors such as macro and micronutrients to be considered but the largest underlying factor remains the calories. I will cover those factors in other articles

Give this experiment a shot and see how it goes for you..!!

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