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weight management

How To Easily Lose Weight, Gain Weight, Or Maintain Weight

Are you someone who is struggling with their weight management? Maybe you want to lose weight? Or maybe you want to gain it? Or you are happy with your weight and just want to maintain it?

You can easily achieve any of these goals if you know the simple concept behind weight management.

Now, this guide is purely for those who are looking to lose weight, gain weight, or maintain weight without spending any efforts at the gym.

I recommend that you should get a healthy body with the help of the correct nutrition and workout program to help you build muscle and lose fat.

However, if you are just too lazy for changing your health and your life, then this post will help you achieve weight management with just diet control. You don’t need to use any strict diets or strenuous exercise programs.

If you follow the below steps, you can easily achieve your weight management goals:

  1. Calculate the number of calories your body needs daily to function
  2. Calculate the number of calories your body needs daily to lose weight, gain weight, or maintain weight
  3. Track the calories that you eat daily and ensure you eat enough to lose weight, gain weight, or maintain
  4. Check your weight every week and adjust your calories accordingly

Let us check out these steps in detail.

Calculate the number of calories your body needs daily to function

To survive, your body needs a certain number of calories. These are used to perform your daily functions like breathing, keeping your organs functioning, etc.

This is known as the basal metabolic rate or BMR, the number of calories that your body requires for life functions.

When you perform any physical activity like walking, running, etc, the body burns more calories in addition to those required as your BMR. This is known as the total daily energy expenditure or TDEE.

You can calculate your own total daily energy expenditure using a calculator as shown below.

Enter your age, weight, height, gender, and activity level. And it will show you the estimated number of calories that your body needs daily for its functions.

Calculate the number of calories your body needs daily to lose weight, gain weight, or maintain weight

Once you know your TDEE, you can easily calculate the number of calories you need to lose weight, gain weight, or maintain weight as below:

  • If you want to lose weight, then you need to eat about 75 to 80% of your TDEE, or 20 to 25% fewer calories than what your body requires daily.
  • If you want to gain weight then you need to eat about 110 to 115% of your TDEE, or 10 to 15% more calories than what your body requires daily.
  • If you want to maintain your weight, then you need to eat 100% of your TDEE, or the same number of calories that your body requires daily.

Track the calories that you eat daily and ensure you eat enough to lose weight, gain weight, or maintain

Now that you know the number of calories you need to consume to lose, gain, or maintain weight, you need to track your calories daily.

You need to make sure you are getting only the required number of calories and not more or less.

You can use a tool like MyFitnessPal to track your daily calories. It is completely free and contains a database of most foods that you will find in the grocery store, restaurants and those that you cook at home.

Below is a screenshot of how the tool looks like.

MyFitnessPal

Check your weight every week and adjust your calories accordingly

So keep tracking your calories for 1 week ensuring that you are eating calories as you calculated above. Also, every day after you wake up, weigh yourself at the same time and make a note of the weight in a journal. At the end of the week, take an average of the weight. For example,

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
135 lbs135 lbs134.5 lbs134.5 lbs134.2 lbs134 lbs134 lbs

Then you can check whether you are achieving your goals of losing weight, gaining weight, or maintaining it.

If you are achieving your goal and are losing, gaining, or maintaining weight, then continue tracking your calories for the next week.

If at the end of the week, you are not achieving your goal, then it means you need to adjust the calories.

So, if your goal was weight loss and you have not lost weight, then drop another 200-300 calories and track your weight for another week.

If your goal was weight gain and you have not gained weight, then eat an additional 100-200 calories and track your weight for another week.

If your goal was weight maintenance and you are losing or gaining weight, then increase or decrease the calories accordingly.

Continue tracking your calories every week until you have reached your weight loss, weight gain, or maintenance goals and are happy with your body.

Conclusion

I hope this post helped you understand how simple it is to achieve weight management whether it is to lose weight, gain weight, or just maintain weight.

If you have any questions about weight management, please leave a comment below and I will reply back.

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