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## The Truth About Losing Weight

Thousands of articles on how to lose weight are written each year, and each of them suggests a different way to go about it. However, the truth is that any extra weight you may have is related to the number of calories you take in and the number you use each day. It’s as simple as that, and no one can prove otherwise. It’s like the gas you put in your car: the more you put, the farther you travel. In the case of your body, you eat a certain amount of food, and it sustains you for a certain amount of time. If you eat more than you use, the extra calories are stored as fat.

Let’s consider the calories you take in and use in detail each day. As it turns out, there are three main types of calorie burn. The first is called basal metabolic rate, or BMR. It is the largest of the three, and is your resting metabolism; In other words, it’s the number of calories you burn while you’re sitting around. It is used to fuel your cells, keep your heart beating, make your lungs work, make your brain operate, and so on. About 60 to 80 percent of the total calories you burn each day are BMR calories.

The second biggest calorie burn comes from the thermionic effect of food. It may sound a little strange, but it takes calories to burn calories—in other words, to digest your food. For protein it takes about 25 calories for every 100 calories consumed, and for carbohydrates and fats it takes 10 to 15 calories for every 100 calories consumed. And that can add up to a substantial number of calories. It accounts for between 10 and 30 percent of the total calories you burn each day.

Finally we come to one that may surprise you, namely exercise and general body movement. Many people think that exercise helps a lot, but it doesn’t. That doesn’t mean it isn’t important – it is. You can easily burn 500 calories in an intense workout, but in general, for most people, exercise and body movement only account for about 10 to 15 percent of the calories burned in a day.

Now let’s apply the above to normal women and men. First of all we need the BMR formulas, and they are as follows:

Adult male: 66+ (6.3 times your body weight in pounds) + (12.9 times your height in inches) – (6.8 times your age in years).

Adult female: 655 + (4.3 times your weight in pounds) + (4.7 times your height in inches) – (4.7 times your age in years).

As an example, we’ll assume you’re a 40-year-old woman who weighs 140 pounds and is five-foot-two. Substituting in the appropriate numbers we get your BMR 1360. For your thermionic calories we multiply .15 times the total calories you take in for the day. Suppose it was 1900; So your thermionic calories are 285. The contribution from exercise and body movement is a bit difficult to determine exactly, as it depends on how hard and how long you exercise during the day. We’ll assume you didn’t work; In this case your contribution is probably around 200 calories. And that gives you a total of 1845 calories.

If you consume 1900 calories a day you have taken in more than 55 calories. It may not seem like much, but in two months (if you do this every day) you will gain a pound, and in a year you will gain 6 pounds. (I’m using the fact that there are 3500 calories in a pound here.)

Let’s do the same for a 40-year-old, 6-foot-tall man who weighs 170 pounds. Substituting into our BMR formula we get 1793. In this case we will assume a calorie intake of 2600; Multiplying this by .15 yields 390 for his thermionic calories. For exercise and body movement, let’s say he consumes 300 calories (meaning he didn’t exercise during the day). His total is 2483, and if he took in 2600 calories a day, he would have 117 calories more. This will add a pound of weight every 30 days, and up to about 12 pounds in a year.

It is easy to see that weight gain can happen if you are not careful. Even a few extra calories each day can lead to year-round weight gain. The best way to keep tabs on how well you’re balancing your input and output calories is, of course, to weigh yourself frequently, and if you notice your weight slowly creeping up you should take steps to change things as soon as possible. . You will either have to cut your calorie intake slightly or exercise more. And I want to emphasize that, although exercise doesn’t seem to contribute much to the overall calories we consume in a day, it can be very important. As I mentioned earlier, a good workout can use up to 500 calories, and that can easily offset any excess you may have.

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