Before deciding on losing weight first ask yourself, “why do I want to lose weight?” Are you doing it for you health, or do you want to fit in that old suit? Whatever the reason is make sure that it is a good one. Also consider consulting with a doctor before beginning the journey.
Unfortunately there is no quick and easy way to lose weight. Weight loss is a long and steady journey. If you see something that says, “Lose 10 Pounds in a week!,” run far away from it. The truth is you can lose that much weight in a short amount of time but it will be mostly water weight and it is not sustainable and you will quickly gain that weight back.
The safe and healthy weight to lose weight is about one pound a week. The amount calories that make up one pound of fat is about 3500 calories. That calculates out to be at a 500 calorie deficit a day.
What is a caloric deficit? A caloric deficit is the amount of calories below your normal maintenance level of calories. For example, the calories I need to remain in the same weight range is about 3000 calories. So, for me to lose one pound of mass, at a healthy rate, I would be at a caloric deficit of 2500 calories.
To simplify it even more, weight loss comes down to energy expenditure. Energy expenditure is the amount of energy a person needs to carry out daily activity. Weight loss comes down to calories in and calories out. To lose weight you need to have more calories out than calories in.
There are a few ways to manipulate energy expenditure. One way is to consume less calories, typically 500 calories a day, that will decrease calories in. Another way is to incorporate fitness to burn calories, that will increase the calories out. For optimal results you can combine the two methods.
Before you can go into a caloric deficit you need to know your Basal Metabolic Rate (BMR).
Equations:
- Men BMR: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- Women BMR: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Again, this will give you the calories needed everyday to maintain your weight. In order to lose weight subtract 500 from the BMR and that will help you lose weight at a healthy and sustainable way.
After you know what your daily calorie requirements are it will be important to track your food intake. A recommended diet is: Protein – 10-35%, Carbohydrates – 45-65%, Fats – 20-35%. To learn more about nutrition, read Nutrition explained! It is important to keep track so you know what you are eating and how much of it.
After knowing what your food intake should be, consider implementing a fitness plan that you enjoy. It can be difficult to calculate how many calories you burn through exercise, but be sure to replenish them so you still meet your caloric needs and don’t dip below a 500 calorie deficit. Meaning if you are at a 500 caloric deficit and you burn 500 calories per workout, be sure to eat an extra 500 calories to stay at a healthy weight loss rate.
Summary:
- Weight loss takes time, there are no shortcuts
- The slower you lose weight the more sustainable it is and you’ll have a better chance of keeping it off
- Calculate your BMR and track your food intake
- You can’t out work a poor diet
KRAM LIFE 
Leave a comment