The Science of Losing Weight – Praney Deb – Medium

We naturally put on more weight as we get older.

It is a scientific fact that as our bodies grow older we tend to put on more weight.

This is just a mere biological fact that our Basic Metabolic Rate slows as we age which is to say that at 20 (even when we’re doing nothing) our bodies naturally burn more calories than when we’re 30, 40 or beyond.

The dangers of being overweight.

All of us are already very much well aware of the havoc that excess weight can cause to our bodies.

To put it mildly, overweight on our bodies causes our bodies to be susceptible to diseases and to become a playground for lifestyle disorders that can threaten not only our regular and comfortable way of life but also our very life itself.


But that does not mean that you cannot do anything to control this biological phenomenon. In fact, obesity is a condition that can be reversed by applying the right methods both of the body and that of the mind.

To put it in perspective once you’ve lost that extra weight not only will you look good but you will feel better and have a healthier, more wholesome and active life.

Know your Numbers

Your Ideal Weight.

First off, you’ve obviously got to know what your ideal weight ought to be.

This link should help:

What should my ideal weight be?

Once you know what your ideal weight should be you will know the target weight that you need to achieve.

Tip: Go for the highest weight that is allowed for you to start with.

Calories you can eat per day.

After this you need to know the amount of calories you should be eating or drinking.

How many calories should you eat per day to lose weight?

Track every Calorie that you eat and drink.

This is the most important part. After you know the calories that you should be eating or drinking per day to lose weight you have to count every Calorie that you eat or drink.

There are innumerable Calorie Counting Apps available.

My recommendation is LoseIt

You may experiment with the options available until you find your right fit.

Now you are on your way to lose weight.

Few things to keep in mind

  • Losing weight is simply about eating a Calorie Deficit Diet. The Calories you consume should be less than the Calories you burn.
  • Just Exercising will not help you lose weight. You have to have a Calorie Deficit in order to lose weight.
  • Of course, the benefits of exercise are numerous and you should definitely follow an exercise regime which you can consistently do. Not start an exercise program, do it vigorously for a few days and then drop it. Even if you exercise for 15 minutes a day, do it consistently. Do it, 5 to 6 times per week.
  • Do not expect instant results. Losing weight is a long game and the only way to make it work is to stick to it obstinately and stubbornly.
  • You will have off days. You may give into the temptation to have a treat (burger, donut.. whatever your poison) but don’t let it derail your entire diet. You can get back to your regular Calorie Deficit Diet the next day.
  • This is where a Calorie Counting App will help you. You will know exactly how many extra calories you’ve have and you can pull back or treat yourself to Calories as your Calorie Budget may be.
  • It’s important to let off steam. For your psychological wellbeing otherwise you will just go mental. Have a Cheat Day, Cheat Meal or Cheat Snack about once a week depending on your Calorie Deficit. Even if you’ve not managed a Calorie Deficit by the end of the week, have a small treat. This will keep you sated and it’s a known strategy to keep your Diet on track.
  • Try to have your Cheat Day/Meal/Snack towards the end of the week. One is naturally more inclined to indulge in treats on the weekends. By Thursday/Friday you will know just exactly how many extra Calories you can treat yourself to.
  • If you have a health condition that causes your weight to fluctuate then consult your Doctor for the best practices for you to lose weight. If you have a condition, it may be a slightly different route to losing weight but the same ‘principals’ apply and your Doctor will only be too happy to assist you in your desire to lose weight and come into your healthy weight range.
  • Keep pruning unnecessary Calories continuously. First sugars then beverages then refined carbs. This will be specific to you but even a little bite, a few sips can be big calories so prune as much as you can.
  • Be easy on yourself. It’s a tough road but till the time you keep doing it results will follow.
  • It will be harder in the beginning but stick to it, let the results show and it will get easier and easier.

Remember, nothing tastes as good as skinny.

If you have additional question, feel free to ask me in the comments section below. And if your motivation is rock-solid you will find the right resource which are all over the internet.

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Thanks for sharing this, you are awesome !

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