How to Lose Weight and Diet for a Flat Stomach

Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the magic of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. There are some simple rules of weight loss. To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Here's how it works.

Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.

You can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes.

Try these ideas:

• Instead of having an afternoon Coke, drink a glass of water. (calories saved: 97)


• Instead of eating an Egg McMuffin eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)
  


• Instead of using your break to catch up on work or eat a snack walk up and down a flight of stairs for 10 minutes (calories burned: 100)
  


• Instead of hitting the snooze button get up 10 minutes early and go for a brisk walk (calories burned: 100)
  


• Instead of watching television after work do 10 minutes of yoga (calories burned: 50)
  

Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Remember to eat less, eat smart and exercise. Every calorie you save brings you closer to your weight loss goal.