Over the years, I have shared my weight loss progress on social media and I receive lots of questions from moms about how to shed the extra “baby” weight. From personal experience, I can tell you that losing weight is a combination of physical AND mental discipline. However, the most IMPORTANT part is your eating habits. Understanding my personal “BMR” and using it to create my diet was very helpful.
Let’s start with understanding your Basal Metabolic Rate.
*Basal metabolic rate (BMR) is the amount of energy expended while at rest.
I used the BMR calculator to determine how much my body naturally burns. You can enter your age, height and weight to retrieve your PERSONAL BMR number.
Since we don’t lay around in bed all day, you’ll need to adjust your BMR (caloric intake) based on your activity level.
For example, my personal BMR is: 1,251. Since I am “very active” I multiply that number times 1.725. So, in order to maintain my current weight (110 pounds) with my current activity level, I’d need to eat 1251 x 1.75 = 2189 calories. Anything below that will result in weight loss.
To estimate how many calories you burn during your daily activities, use the activity factors listed below.
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 moderatetely 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
Also, keep in mind that you want to focus on not just losing “weight” but burning FAT. For FAT loss you should incorporate weight training and a high protein diet into your fitness plan. (I’ll post more on that in a separate blog). In the meantime, please use the formula as a foundation to get you started.
Questions? Feel free to connect with me on Facebook: MariaMoreMedia