Easy Weight Loss
Weight loss can easily be frustrating and confusing. With all the diets and nutrition rules out there it’s impossible to know what to eat and when to eat it!
Follow these 3 simple steps and you will start seeing a drastic change in your body. Throw in some weight training to tone those muscles and get ready to flaunt the new slimmer you!
Step 1 – Calculate Your BMR
Your BMR (basal metabolic rate) is the amount of calories that your body uses every 24 hours. To calculate your BMR use the appropriate formula below:
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Write your BMR down.
Step 2 – Factor In Your Activity Level
Every individual has a unique lifestyle. A receptionist looking to lose weight will have a different caloric need than a highly active dog walker with the same goals. Therefore, we need to adjust your daily calorie needs based on your activity level.
Sedentary: BMR + (BMR x 20%)
Lightly Active: BMR + (BMR x 30%)
Moderately Active: BMR + (BMR x 40%)
Very Active: BMR + (BMR x 50%)
Athletic: BMR + (BMR x 60%)
Write this new number down.
Step 3 – Plan Your Nutrition
If you want to lose weight you will need to consume less than the number from Step 2 each day.
A good amount is to subtract 500cal – 1000cal from the Step 2 number.
To burn 1lb of stored fat you need to create a 3500cal deficit. If you eat 500cal less than you daily calorie needs you will create a 3500cal total defecit over a 7 day period.
Mathmatically, you should lose 1lb of body fat per week in this manner.
That being said… You must eat those calories in a healthy manner. You can not eat your BMR in snickers and cake all day and expect a proper weight loss outcome!
Factors To Consider
- Keep your metabolism high by eating 5 or 6 smaller meals throughout the day rather than 2 or 3 large meals.
- Eat a healthy ratio of macronutrients – 40% carbs, 35% protein, 25% healthy fats
- Drink plenty of water, get enough sleep, and avoid junk foods
Following these 3 simple steps turns weight loss into an easily attainable goal!