{"id":6856,"date":"2021-02-09T13:42:58","date_gmt":"2021-02-09T08:12:58","guid":{"rendered":"https:\/\/www.mymedicplus.com\/blog\/?p=6856"},"modified":"2022-03-12T14:53:54","modified_gmt":"2022-03-12T09:23:54","slug":"10-golden-rules-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/10-golden-rules-for-weight-loss\/","title":{"rendered":"10 golden rules for weight loss you can not afford to ignore it"},"content":{"rendered":"\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/10-golden-rules-for-weight-loss\/#1_You_must_be_in_calories_deficit\" >1. You must be in calories deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/10-golden-rules-for-weight-loss\/#2_Bad_calories_vs_Good_calories\" >2. Bad calories vs Good calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/10-golden-rules-for-weight-loss\/#3_How_many_calories_you_need_everyday\" >3. How many calories you need everyday<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_You_must_be_in_calories_deficit\"><\/span>1. You must be in calories deficit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fat reductions can only happen if you are in a calories deficit. There is no such thing as such any food, medicine, supplements can help you in weight loss without daily calories deficit<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"732\" height=\"424\" src=\"https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2021\/02\/Rules-for-Weight-loss-calories-deficiet-1.jpg\" alt=\"\" class=\"wp-image-6863\" srcset=\"https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2021\/02\/Rules-for-Weight-loss-calories-deficiet-1.jpg 732w, https:\/\/www.mymedicplus.com\/blog\/wp-content\/uploads\/2021\/02\/Rules-for-Weight-loss-calories-deficiet-1-300x174.jpg 300w\" sizes=\"auto, (max-width: 732px) 100vw, 732px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bad_calories_vs_Good_calories\"><\/span>2. Bad calories vs Good calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do not count only calories. 300 calories in burger\/pizza and 300 calories in fruits act entirely opposite to the body. Any Natural food contains Good calories and any kind of processed food contains bad calories. Consume more non-processed food.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_How_many_calories_you_need_everyday\"><\/span>3. How many calories you need everyday<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019ve estimated your BMR using the Harris-Benedict formula, your next step is to include the number of calories you burn during daily activities based on your lifestyle:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sedentary.<\/strong>&nbsp;If you get minimal or no exercise, multiply your BMR by 1.2.<\/li><li><strong>Lightly active.<\/strong>&nbsp;If you exercise lightly one to three days a week, multiply your BMR by 1.375.<\/li><li><strong>Moderately active.<\/strong>&nbsp;If you exercise moderately three to five days a week, multiply your BMR by 1.55.<\/li><li><strong>Very active.<\/strong>&nbsp;If you engage in hard exercise six to seven days a week, multiply your BMR by 1.725.<\/li><li><strong>Extra active.<\/strong>&nbsp;If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.<\/li><\/ul>\n\n\n\n<p>The final number is approximately how many calories you need on a daily basis to maintain your weight.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-style-large is-layout-flow wp-block-quote-is-layout-flow\"><p>Disclaimer: Health and Fitness is not a few weeks of work. It&#8217;s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.<\/p><\/blockquote>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>1. You must be in calories deficit Fat reductions can only happen if you are in a calories deficit. There [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-6856","post","type-post","status-publish","format-standard","hentry","category-weight-loss-gain"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 golden rules for weight loss you can not afford to ignore it - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/10-golden-rules-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 golden rules for weight loss you can not afford to ignore it - MyMedicPlus\" \/>\n<meta property=\"og:description\" content=\"1. 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