We all know that exercise and weight loss go hand in hand, but let’s not forget that Diet – what you eat on a daily basis – is just as important, if not MORE important than daily exercise. If you are following a solid exercise program and not losing weight, you might need to recheck your diet. What you are eating daily could be keeping those extra pounds hanging on for dear life, leaving you frustrated and angry with your weight loss journey!
Take these steps to find out how many calories YOU burn in a day and how many calories YOU need to eat to lose weight at a healthy rate!
1) Calculate your BMR – Basal Metabolic Rate, your rested state of burned calories. What this means is if you were to stay in bed and rest or not move all day this is the number of calories your body need to function properly.
http://www.bmi-calculator.net/bmr-calculator/
Got it? Write it down. Now, let’s find your Daily Activity Level.
2) Find your daily activity level and multiply by your BMR -
www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
3) CALCULATE YOUR NUMBERS – BMR X Activity level = Number of calories you need to maintain your current weight.
The Fun Stuff!
Now that you know your numbers, let’s plan your caloric intake for Fat Loss! Your body needs to be in a caloric deficit in order to lose weight, but too much of a deficit will produce problems within the body. A good rule of thumb is to shoot for losing 1 pound a week, which equals a deficit of 3500 calories a week, or a 500 calorie deficit a DAY. Diet, training and daily activity level all work together to achieve a deficit. (I would not suggest going lower than 1200 calories a day!)
The Plan!
You know your numbers, you know what you need to do to lose weight, so let’s get to it! Track your calories, see where you are at, make a plan, stick to it and watch the weight fall off! Keep it simple! Read the labels. MEASURE, MEASURE, MEASURE!! Measure things like cereal and milk to see what a Cup really looks like! Don’t forget to track the small things like sugar, butter, drinks, cooking spray, olive oil, etc. Here are a few websites that will help track calories, or, simply use a journal and write it down.
http://www.fatsecret.com
http://www.fitday.com
www.sparkpeople.com
myfitnesspal.com
Keep me posted on your progress!
