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…