# How To Keep The Effect Of Weight Loss by Military diet Plan

Most of us think to lose weight often not a very difficult thing. When I was asked by some of my friends, most of the time they are told a lot of weight loss methods, such as: more exercise, do not eat high calorie food. But when we keep losing weight for some time, how to keep the effect of weight loss, most of us have no very clear concept.

Also I am sure this is not a complicated question, because we can say, eat less, do more exercise, weight loss prior would to keep. Yeah, I am agree with your idea. Indeed this is some useful methods. However, another question, when we work or other thing, but not every day for exercise, our body weight is not started to rise again?

Therefore, the key issue is not how to lose weight, but weight loss how to remain forever?

Scientists and professionals told us. Weight loss is the key to burn excess body fat. In other words, every day we need to burn about 3500 calories, if we need to lose a pound of fat. Nevertheless, the problem is, how many of us can do each day to burn 3500 calories, and reduce the intake of calories?

Now the problem is not the start to become not simply? Don’t worry about that, we still have something can do. Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g,with Calorie Count or Fit Watch) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.

Now we just need to focus on some numbers, and can be understood by calculating what you need to do and how to do.

Calculate your BMR (basal metabolic rate). You have some options for how you can do this:

Option 1: Do the Math – Use this revised Harris-Benedict formula to get an estimate of your BMR:

Male: (88.4 + 13.4 x weight in kg) + (4.8 x height in cm) – (5.68 x age)

Female: (447.6 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)

Option 2: Use an online calculator.

Option 3: Use an activity tracker, such as a Fit bit or the Jawbone UP Activity Monitor

Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% truthful and these formulas don’t take into account things like body fat, frame size or other factors that can make a difference in your BMR. More about your metabolism.

Calculate your total daily energy expenditure (TDEE). For this, you multiply your activity level with your BMR:

Activity Multiplier:

-Sedentary…………….BMR X 1.2 (little exercise)

-Lightly active……BMR X 1.375 (light exercise)

-moderately active…..BMR X 1.55 (moderate exercise)

-Very active………….BMR X 1.725 (hard exercise)

-extremely active……BMR X 1.9 (hard exercise daily)

Calculate the thermic effect of food (TEF) – Multiply your total food calories by 10%. The reason? Your body actually burns calories to digest food, which is a nice, passive way to burn more calories.

Compare your numbers. Take your BMR number x your activity multiplier. Compare that number to your food calories, minus your TEF. If you’re eating more, you’ll gain weight. If you are eating less, you will lose weight…At least, theoretically. Caution: Remember. These are only estimates and some experts guess that these numbers could be off by as much as 1,000 calories. One reason for the error is in the difficulty in estimating our everyday activity levels. Many of us may say we are ‘moderately active’ when we may actually be ‘lightly active. ‘ And, of course, our activity levels can change from one day to the next.

Is There an Easier Way? Of course, in order to maintain weight loss, we need to change our habits of daily life. Like Drink, a glass of water instead of an afternoon Coke; using your break to walk up and down a flight of stairs for 10 minutes instead of eat chocolate. If you want to lose your weight fast without some food you can’t eat, simply just use this food list in this Military Diet Shopping List

Check out this below to understand how Military diet will work

## Military Diet in 3 Days

**How it Begins**

On the first day, you will have grapefruit and a piece of toast for breakfast. The second day will begin with one egg, a slice of toast, and half a banana. Finally, on the third day you will start off with five saltine crackers, one slice of cheddar cheese, and one small apple.

**Mid Day**

On the first day you eat a 1/2 cup of tuna and one slice of toast, and drink one cup of caffeinated coffee or tea. The second day you eat one cup of cottage cheese, one hard-boiled egg, and five saltine crackers. On the last day you eat an egg and a slice of toast.

**How it Ends**

Each day of this regiment will end in a slightly different way. Day one will have you consume two slices of meat with a cup of green beans. This will also include half a banana and one small apple. The second day allows you to eat two hot dogs without the bun, one cup of broccoli, half a banana and a cup of vanilla ice cream. The last day will allow you to have one cup of tuna, half a banana and one cup of vanilla ice cream.

Okay, we have got some ideas about how to keep the effect of weight loss. Let’s do it now!