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When it comes to losing weight, we all know diet and exercise are the keys. It is never easy, but it doesn’t have to be complicated. Before counting every calorie, understanding the relationship between calories and exercise can keep a healthy weight becoming natural to you. Read on to find out!


#1 Counting calories: How many calories you should eat on average?

The simple rule about weight loss is to eat fewer than you burn. And it depends on your gender, age, weight and activity level to calculate. On average, a woman needs around 2000 calories per day to maintain daily activity and a man needs about 2500 calories. It takes about 1500 and 2000 calories to lose one pound of weight per week for a woman and man respectively. Using calorie calculator for an accurate result to determine the number of calories you should eat each day.

#2 Calculating target heart rates for losing weight

Calculating your target heart rates is also important for your weight loss plan. It helps to measure the intensity of your exercise. Our basic heartbeats are around 60 to 100 times a minute during rest. It is recommended that your fat-burning heart rate is within 55 to 85 percent of your maximum heart rate. So that you can know how the intensity of the exercise you need to achieve your goal.

Maximum heart rate(beats) : 220 – your age

#3 Cardio vs Weight Lifting: Which Is Better for Weight Loss?

When it comes to losing weight, you may wonder cardio or weight lifting is better for it. The truth is it depends on what your fitness goals are. A cardio workout burns more fat than lifting weights of the same duration. And the weight training is for building your muscles and shaping your body. It is suggested to combine both exercises to optimize your result.


Weight loss is a big challenge. Want to lose weight easily and quickly? Just start the following tiny hacks in your daily life to help you lose weight.

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