Why is it so hard for most people to lose weight ? Is it genetics or hormonal? Sometimes. Is it overeating? Could be. I believe it to be one thing, at least 85% of the time, and that is not knowing their Numbers. When I mean by number is their BMR number. Regardless how you like to think about weight loss , it still comes down to one simple principle. Keep your caloric intake lower than what you burn daily. So here are three steps to make weight loss as simple as 1, 2, 3.
1. Know your BMR. BMR or Basal Metabolic Rate is the amount of calories your body burns just for you to be able to stay alive. So if you are burning an average of 2000 calories a day without exercise or any extracurricular activity, your body EXPECTS 2000 calories via food consumption so it can use those calories to keep you alive the next day. By decreasing your calories by 250-500 calories a day, forces your body to make up the difference in calorie consumption by using 250-500 calories of stored fat. This is called CALORIC DEFICIT. Keep this up every day and you can lose ½ pound to one pound without breaking a sweat. Use this formula:
• 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 years)
After you calculate your BMR, subtract 250-500 from your BMR. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men
2. 80%/20% Rule: Eating totally healthy SUCKS! Let’s be honest. So instead of trying to become the lean chicken King or the Salad Queen, try enjoying some of your favorite guilty pleasures as along as it is with your calorie range you just calculated. Understanding that 3500 calories equals one pound, as long as you stay within your numbers you will lose weight . YES!
3. If you want to lose more than ½ pound to one pound a week, EXERCISE but eat more: The downfall of many fitness enthusiast is they do a calorie restriction meal plan to lose weight , but also exercise leaving their net calorie intake below 1200 for women and 1500 for men. This is a recipe for disaster. You have to take in more calories so your body will not go into starvation mode AKA fat holding mode. So to know your numbers far as with exercise , use the Activity Factor with your BMR then subtract 500-1000 calories from your total number (BMR x AF). NOW You can allow your body to burn more calories for greater weight loss . The steps are to take your BMR (without subtracting the 250-500 calories) and multiply by your Activity Factor. Here is the formula: Your BMR X Activity Factor.
• Sedentary (little or no exercise ): BMR x 1.2
• Lightly active (light exercise /sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise /sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise /sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise /sports & physical job or 2x training): BMR x 1.9
Now subtract 500-1000 calories from your total number. REMEMBER, do not lower your calories below 1200 calories for women and 1500 for men.
Weight loss should never be complicated. If you know your BMR, and try not to be so restrictive with your eating habits and add in extra calories if you are wanting to exercise along with your caloric restriction; you will lose weight as simple as 1,2, 3.