By now I’m sure you know that weight loss is simply a matter of calories in vs. calories out. To lose 1 pound you have to burn an extra 3500 calories. That may seem like alot but it can be done, day by day if you focus on burning an extra 500 calories per day.
First step is calculating your “BMR” (Basal Metabolic Rate), you can do that HERE
Next, determine you BMR, you’ll need to determine your daily caloric needs, here’s the formula:
- 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
Then, deduct 500 calories from that number.
Keeping track of your meals will help you get an idea of how many calories you are consuming everyday. I recommend MY FITNESS PAL, because it is free, has a great online community and a free mobile app version. It also allows you to scan food labels to store nutritional information. In terms of exercise, you don’t have to do anything to strenuous, especially if you’re being good about what you eat. If you are new to fitness, start by committing to a brisk walk for 30 minutes per day, you should be able to walk about 2 miles within that time. Also, drink lots of water and be sure to consume your carbs 2 hours before/after your workouts. Carbs are used most efficiently during your most active times a day, so be very mindful about what you eat based on your activity levels.