Being overweight or obese can be very embarrassing. I have had friends who broke up with their girlfriends simple because she was getting BIG!!!!!! And who did he leave her for? That slim , lepa girl that so happens to be her best friend. Or have you had to pay cab/bus fare double what you are supposed to pay because you occupied seat meant for two people. The embarrassing stories go on and on.
At its most basic, losing weight is about burning more calories than your body requires maintaining your weight. Calories are the unit of energy found in the food we eat also we have kilojoules. Calories can also be defined as the approximate energy needed to increase the temperature of 1kilogram of water by 1°C. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes.
. Below is a step by step process for getting started.
1. Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism. Here is a table to help make things easier. Using an average height of 5ft 6inches:
WEIGHT MAINTENANCE WEIGHT LOSS 50kg 1538cal 1230cal 55kg 1598cal 1278cal 60kg 1658cal 1326cal 65kg 1718cal 1374cal 70kg 1778cal 1422cal 75kg 1838cal 1470cal 80kg 1874cal 1499cal 85kg 1934cal 1547cal 90kg 1994cal 1595cal 95kg 2054cal 1672cal 100kg 2114cal 1760cal
Note: For more accurate info about your required calories visit http://www.freedieting.com/tools/calorie_calculator.htm
1g of alcohol - 7cal
1g of protein – 4cal
1g of carbohydrate – 4cal
1g of fat & oil – 9cal

Exercising is one of the key tips to staying
health,stay slim stay fit by learning to exercise your
body http://healthmad.com/weight-loss/replacing-fat-with-lean-muscle-by-exercising-how-to-increase-your-muscle-mass-2/