To maintain your current weight, you must eat 30 to 35 calories per day per kilogram of your own weight. A 50 kg person eating 1,500 calories to 2,000 calories per day, his weight will maintain the status quo. Eating 50 calories less per day for a month and you could lose one kilogram; eating 1,000 calories less for a week, the effect is the same. That is to say every 7,000 calories is one kilogram of the weight.

Nowadays, there are hundreds of ways to lose weight. So many ways exist and many have been tried, obesity is still there. Why? First of all, many methods of weight loss are very useful, e.g. the very famous Three Week Hunger Strike. Aerobic exercises such as jumping rope and trotting are also useful. One person trots 30 minutes a day so that he lose 10 lbs within 5 weeks.

From these examples, we can see that those ways are useful. But the problem still remains. For the Three Week Hunger Strike, the feeling of hunger is awful. Many of the people abandoned the program by the second day and few of them lasted the whole week. Here, willpower is not to blamed. After all, they need go to work, and without food, they can not do well in the job. Furthermore, if they lowered their metabolism by eating less, they are likely to regain the weight as soon as they stop dieting.

The key to exercising to lose weight is persistence.  Persist for one week, one month, one year and your whole life. Otherwise, you'll start to put the weight back on as soon as you stop. In fact, within five years,  you may weigh up to 115% more than you did when you started exercising if you don't follow through with it. The following table shows you how much weight you stand to gain over the next five years if you do not exercise.

Weight Rebound Table

We can see from the table that the key to keeping the weight off is regular exercise. Next, we will provide you the methods for making regular exercise, dieting and weight-loss a routine regime in your life.

5.      Choose a safe and effective method of weight loss.

When concentrating on losing weight, you must remember that losing weight safely is the most important factor. Losing weight too quickly can be harmful to your health. Healthy diet changes with regular exercise are the keys. Lose weight for your health first. The vanity aspect of it is secondary. Eat less, move more.

6.      Do not decrease weight drastically in the short-term.

Drastic weight loss can cause malnutrition and endocrine disorders as well as a host of other maladies. Weight loss is a long term war so you must persevere. Repeatedly losing weight and gaining it back can be worse for your health than being obese or losing the weight too quickly.

7.      Stick to a regular plan.

If what you're doing in terms of diet and exercise is working, don't change it. Stick with what you know and what you know works.

8.      Don't waste money on weight-loss schemes.

Losing weight effectively and safely costs you nothing. Simple changes to your diet and getting more exercise are free of charge!

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