Sensible Fat Loss: Rules For Losing Weight
If you want to lose one pound of fat, you’ll have to burn about 3500 calories above what you already burn in your daily activities. That’s a lot of calories – you won’t want to try to burn 3500 calories in one day! But by following a logical process, you can calculate exactly what you have do each day to burn away those extra calories. Here’s a four-step process for getting started.
1. Calculate your BMR (Basal Metabolic Rate). Your BMR is what you need to maintain normal functions like breathing and digestion. BMR is the minimum calories you need to eat each day. Keep in mind that calculators aren’t 100% accurate, so you’ll probably need to adjust these numbers as you progress.
2. Calculate your activity level. Use a calorie calculator to determine how many calories one burns when you’re sitting, standing, exercising, lifting weights, etc. during the entire day. It would help you to keep a daily activity journal – a heart rate monitor is another idea – you can wear it and calculate the calories you burned.
3. Record your caloric intake. Use a journal to record what you eat and drink each day. Be very accurate when doing this, measuring when you need to and finding nutritional information for restaurants, if you eat out.
4. Add up all the numbers. Take your BMR number, add all your activity calories and then subtract your food calories from the total. If you’re eating more than you’re burning, (for example, your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.
Once you follow the above procedures, you’ll have a solid basis for begining your weight loss program. Now get started – you’ll find that losing weight isn’t a difficult process. Good luck!