In order to safely lose weight you need to change your lifestyle.
If you tell your mind you are going on a diet, you will probably fail!
We’ve all been there!
So instead of a “every Monday” diet, try changing your lifestyle from unhealthy to healthy, set yourself up for success by making obtainable, sustainable long term goals…for example start with “I will walk my dog around the neighborhood Monday to Friday after work” instead of “I will go to the gym every day before work (meaning 5 am) and work out for two hours) See the difference?
SET YOURSELF UP FOR SUCCESS NOT FAILURE
STEP ONE TO LOSING WEIGHT
You need to figure out “how many calories do I need to eat a day to maintain my current weight?”
Consider this like a math lesson:
LOSING WEIGHT = CALORIES IN – CALORIES OUT = NEGATIVE NUMBER
A Calorie is not something that gets into your closet at night and shrinks your pants but a measurement of the amount of energy in a food available after digestion.
You eat 1500 calories in a day and you expand (in order to survive) 1550 calories.
1500 – 1550 = – 50 = WEIGHT LOSS
Easy right??? You just need to know how many calories you need for your body to function properly so:
Calculate you BMR (amount of energy you body needs to function)
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Please note that this formula applies only to adults.
WRITE THIS NUMBER DOWN!
Weight loss is also CALORIES OUT BY EXERCISING, remember?
WEIGHT LOSS = CALORIES IN – CALORIES OUT (FOR BODY FUNCTION) – CALORIES OUT FROM EXERCISING
You still eat 1500 calories in a day and you expand (in order to survive) 1550 calories and you walk 1 hour at a moderate pace about 200 calories
1500 – 1550 – 200 = – 250 = WEIGHT LOSS AGAIN
In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary: BMR x 20 percent (no exercise at all)
If you are lightly active: BMR x 30 percent (light exercise 2 – 3 days a week)
If you are moderately active: BMR x 40 percent (exercise most days of the week)
If you are very active: BMR x 50 percent (You exercise intensely on a daily basis or for prolonged periods.)
If you are extra active: BMR x 60 percent (You exercise intensely on a daily basis or for prolonged periods.)
Add this number to your BMR, thank god you wrote it down!
The result will be the number of calories you can eat every day and MAINTAIN your current weight.
In order to lose weight, you’ll need to take in fewer calories than this result and/or exercise more
There is 3500 calories in a pound so in order to lose a pound a week (which is recommended for healthy and durable weight loss) you need to cut out 500 calories from your intake EVERY DAY. (Yes Saturday and Sunday too)
You are Pam a 175lbs sedentary 30 year old woman and you are 5’3” tall:
BMR= 655 + (4.3 x 175) + (4.7 x 63) – (4.7 x 30)
655 + 752.5 + 296.10 – 141 = 1562.60
Activity factor: 1562.6 x 20% =312.52
BMR + ACTIVITY = 1562.6 + 312.52 = 1875.12
If you want to safely lose one pound per week you need to eliminate 500 calories from your daily intake every day of the week for a total of 500 x 7 = 3500 calories = 1 pound lost
In order to do that, remember you easy goal you set up for yourself? Yes the one where you walk fido for one hour after work from Monday to Friday?
Let’s see Pam’s one week one pound loss:
Sex : Woman
Weight : 175 lbs
Age : 30
Activity level: sedentary
Ok so let’s whip out your calculator one more time anyway:
BMR: 655 + (4.3 x 175) + (4.7 x 63) – (4.7 x 30) = 1562.60
ACTIVITY: 1562.60 x 20% = 312.52
TOTAL BMR + ACTVITY: 1562.6 + 312.52 = 1875.12/DAY
Monday comes; now she will walk 60 minutes Monday to Friday for a total calorie loss of 200 calories/day
So now she only needs to reduce her FOOD calories by 300…Yay…See where this is going?
1875.12 – 200 – 300 = 1375.12
EAT A LITTLE LESS + EXERCISE A LITTLE MORE = SAFELY LOSE ONE POUND
People judge the intensity of their activities differently. And activity levels can change over time.
So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level.
But wait, what about Saturday and Sunday?? Yes Pam still needs to reduce her calories by 500 on Saturday and 500 on Sunday…She decides to walk Fido with the kids on Saturday for 1 hour at a faster pace and she decides to go on a bike ride with the whole family on Sunday morning!
The choice is yours, manage your calories and your exercise the best you can but most importantly get your family involved in moving more and having fun spending time outside as a family!
In order to safely lose weight, adjust your calorie intake from food and your calorie expenditure to suit you…You might want to exercise a little harder and expand more calories and still eat the same or exercise less and eat less!