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Shedding the extra weight and keeping it off is a struggle for many people. With basic information in your weight loss arsenal, you can develop a weight loss plan that fits your needs and lifestyle.

Know Your Numbers

A good place to start when you are trying to lose weight is knowing your current weight and your basal metabolic rate (BMR). When using a BMR calculator, do not worry about including the amount of activity you do each day, you just want to know the approximate number of calories you burn even if you never got out of bed. The only way to know your true BMR is by having professional tests, but a calculator can help you develop an idea of the number of calories you should eat.

Take your BMR and subtract 500 calories. This is the number of calories you should be able to eat each day and lose one pound per week. Recalculate your calories for every 10 pounds you lose. Since you have formulated your ideal calorie intake without factoring in exercise or the amount of calories you burn each day during your normal routine, the extra calories you burn during the day can only add to the weight you lose each week.

Find Activities You Enjoy

Nothing will derail your weight loss plans quicker than being bored. Compile a list of activities you enjoy and make sure they are accessible. Consider indoor activities, such as fitness videos, resistance training or interactive game systems. When you are bored with your current activity or your plans need to change, you will always have some activity on backup. It also helps to have an estimate of the number of calories you burn per hour doing each activity. If you like logging your activities or reaching your goals keeps you motivated, knowing these numbers will help.

Work Smarter

Another challenge you may face when trying to lose weight is you will lose weight slower as the scale goes down. You can only decrease your calories to a point. It is never advisable to drop your calorie intake below 1,200 calories, unless you are under a medically supervised diet. To avoid working out twice a long, consider ways you can increase your effort in the same amount of time.

Add on weights in the form of dumbbells or in a backpack while you work out. This tricks your body into thinking you have gained weight and you will burn more calories. Take your small child or pet along for walks, runs or aerobics in a harness, just to add extra weight.

Basic information can help you develop an effective weight loss program. Although there is no magic way to shed unwanted pounds, the key is to figure out what is right for you and remain consistent. For more weight loss ideas, visit Advanced Urgent Care.