If you haven’t read Part I of my Lose weight series, then follow the below link to read my previous entry before you read Part II .

How to lose weight – I

I’m sure you must be having following things to move ahead:

• Weighing Scale
• Measuring Tape
• Targeted Pounds to lose
• Targeted Waistline to shrink
• Expected duration of the program

How body gains the weight?

Every unused or excessive 3500 calories of food intake is coverted into 1 pound of fat.

More you put and less you burn. So, the more you gain in the body weight.

If i can create a deficit of 3500 calories by diet or exercise or by both, then i ‘ll loose 1 lb of my body weight.

Usually body burns 1800 calories a day by itself even if you are sitting doing nothing.

So the weight loss formula is

Calories intake per day = X
Calories burnt exercise and other activity = Y
Calories burnt by body itself = Z
Calorie deficit or gain A = X-(Y+Z)

For eg.,

Calories intake per day X = 1500 cals
Calories burnt exercise and other activity Y = 400
Calories burnt by body itself Z = 1800
The deficit or gain A = X – (Y+Z)

In this case, deficit/gain today        = 1500-(400+1800)
Deficit in calories        = -700
Weight gain for 3500 cls    = 1 lb
Weight loss for -700 cls    = 1 * (700/3500) = .2 lb

Great, the formula looks pretty simple.

How to create deficit in calories to lose weight?

That’s easy too. Pls follow the link http://spreadsheets.google.com/ccc?key=p68TtP05kyRWskKb_l_J3Mg to get my spread sheet that i plan to share with the losers. I mean the weight losers, that should definitely sound positive.

You can see my sheet named “Arul”. Here i am logging or updating the datas of my diet activity and weight everyday. This gives me a clear picture of where i’m on the weight loss freeway.

Add a new sheet on your name to this main spreadsheet. 40 sheets can be opened on one main spreadsheet at the max. When we have more losers i can create more spreadsheets for them. Come on…i can open a spreadsheet and keep it myself! I hear what you are saying. My idea is, we need like-interested people to watch our activities to correct and motivate each other. So we are not alone! This spreadsheet doesn’t require you to log in, so you need to keep a back up of your sheet in your computer.

How should we move up swiftly and steadily on the weight loss freeway?

Hold your breathe, stay tuned for my next entry…

Where am i now?

Overweight or Obese or Not in a good shape.

How did i reach there?

I missed to manage few things along my life due to various reasons. For ex., Food, Time & Physical Activity.

What’s my target?

Should look LIKE a model?! Why not? Let’s try that. Here’s how you can determine the target.

Follow this link, http://www.nhlbisupport.com/bmi/ to find your target weight based on the BMI – Body Mass Index.

Presently, My weight is 205 lbs & height is 5ft 9 inches. So the BMI is 30.3, which is well under obesity category. I must loose 40 lbs to reach 165 lbs in order stay within healthy BMI range. That’s between 18.5 to 24.9.

Now my ideal target is to lose 40 lbs of weight.

There’s another important indicator that influence your health and shape, Waist line.

A healthy waist line along the belly button must be within 34-36 inches for men and 29-31 inches for women. Waist measurements of more than the above mentioned are at a high risk of diabetes and heart diseases.  So my target for Waist line is 34 inches.

Must have Tools:

• Weighing Scale always at Bathroom
• Tape to measure Height & Waistline

Will these tools reduce my weight? You know the answer.

Stay tuned for my next blog entry for more on losing your weight.