No magic pills, no secret, just this simple formula.
To burn one pound of fat, you must burn 3500 calories above your BMR. Now I’m not saying that you have to burn 3500 calories in one day, it is much easier to split it up throughout the week.
1. The first thing you want to do is calculate your BMR. Here’s a link to website that will do it for you but you can do the math by yourself using this formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
2. Now many experts recommend to subtract 500 from that number and that is the number of calories you should be eating everyday. But note that you should not go under 1200 calories!
3. Now for exercise! Experts recommend to be active for 30 min-1 hour a day.
So, there are the complete basics to losing weight. Let me remind you that I am not a nutritionist, dietitian, personal trainer, or any of the sort. This information is just from personal experience, research and opinion (unless proper credit is given).