The Only Way to Lose Weight.
Before I start this off, I am going to make it clear that there is no magical way to diet; things like Juice Plus, Herbalife, diet pills, and slimming wraps are an unhealthy and unnecessary expense, that simply do not work. The only diet that works is consuming less energy (food) than your body needs to maintain its current state. You can essentially eat whatever you like, as long as you eat less than you need to maintain. In these 5 steps, I am going to show you exactly how you can work out how many calories your body needs to maintain, and what you need to do to lose or gain weight.
Step 1 — Find out your BMR
BMR stands for Basel Metabolic Rate, this is how many calories your body needs to maintain when doing no activity. You can find this out by following this equation:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) — ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) — ( 6.8 x age in year )
Step 2 — Determine your total daily calorie needs
Once you have figured out what your BMR is, you then need to determine how many calories you need to consume to maintain your current weight when doing day to day activities. To do this multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1–3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3–5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6–7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Step 3 — Working out your calorie intake to gain or lose weight
Once you have the number of calories you need to maintain your weight, you can easily figure out how to lose or gain weight. This can be done by simply reducing your maintenance calories by 200–500 if you wish to lose weight, and adding 200–500 if you wish to gain.
Step 4 — Planning in advance
To avoid cheating or over eating on your diet, it is recommended to plan what you are going to eat for the following day, ensuring that you are not going over on your calories. There are a number of ways to track your calories but the easiest is on this website myfitnesspal.com
Step 5 — Limit your consumption of empty calories
Empty calories are foods and drinks that hold little to no nutritional value. They are typically high in solid fats and added sugar. It is best to consume these in moderation as over consumption can send your caloric intake over your limit. The foods and drinks which provide the most empty calories are:
By following these 5 steps you can lose weight healthily, quickly, and effectively by eating the foods you love.
Have you got a fitness question I can help you with? Contact me directly for free advice.