first things first..

 

Ok so you let’s call a cat a cat like French people say…you are overweight and unhealthy right? 
Set yourself apart now and take control of your life, because let’s be real, nobody will do it for you!!

So, are you ready??? 
This is not going to be easy but it can be done and trust me you are worth the efforts and energy.

In order to know where you stand, you need to:

  1. start today!
  2. get naked and weigh yourself 
  3. take pictures so you will never forget when you come from
  4. calculate your bmi (body mass index)
  5. calculate the calories you burn per day in you daily life
  6. Set weight loss goals

So you weighted yourself right?? are you shocked? How did it make you feel? Awful I bet…

Use these feelings to help you through your journey, always remember that first step, that first time you faced your problems and use it everyday when you are struggling or just enjoying it!

So you know how much you weigh, you have gotten naked and took some picture.
Let’s calculate you BMI aka Body mass index by using this formula : 


Picture

 
so now check this out
Picture

 
You never thought that did you??
Well now you know and the more you know, the better you understand the process.
Now let’s figure out your daily energy needs by utilizing a super easy (not) formula calles Mifflin st jeor equation aka Resting metabolic rate
Picture

 
I know it seem complicated but it is NECESSARY…so do it!
It is in kgs and cms so make sure to convert before you calculate…

1kg = 2.2 lbs
1inch = 2.54 cm

Ok so you have that number???
Now last step, multiply this number by the appropriate activity factor for you:

Sedentary (little to no exercise) 1.200
Lightly active (light exercise/sports 1 to 3 days a week) 1..375
Moderately active (moderate exercise/sports 6 to 7 days a week) 1.500
Very active (hard exercise/sports 6 to 7 days a week) 1.725
Extra active (very hard exercise/sports and a physical job) 1.900

That will give you the number of calories you need in one day to maintain your body’s functions.

After determining your calories intake for weight maintenance, you have to create a sufficient energy deficit to reach you goals.

In our next blog post we will talk about Dietary and lifestyle approach to weight loss.
1 pound = 3500 calories
Cut 500 calories per day and you will lose 1 pound in one week which is best for long term weight loss.

GOOD LUCK ON YOUR JOURNEY..

HAVE A FANTASTIC DAY
Visit mypyramid.gov to start educating yourself on nutrition plans.
Zumba hugs 

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