Healthy Weight Loss Tips
A subject that many have a hard time dealing with is weight loss. There is an ever increasing number of weight loss products and diet on the market today. Keep in mind, these are quick fixes, and if abused, these products can be harmful to your body.
Weight Loss and Calories
No one really wants to keep track of how many calories they consume every day, but in order to lose weight you have to consume fewer calories than it takes to maintain your body weight. How much should you consume? That special number is unique to only you and can be determined by a special formula. Keep in mind that in order to lose just one pound of fat, you will need to start off by reducing your caloric intake by 3,500 calories.
Basal Metabolic Rate and Weight Loss
First, let’s figure out how many calories that your body needs to get through the day. We will need to determine your Basal Metabolic Rate or BMR; this number is the minimum number of calories that your body requires to keep bodily functions (heart beating, lungs breathing, etc.) working 24 hours a day.
Remember, this formula just provides a general baseline.
- Formula for Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Formula for Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
If you don’t want to manually figure out the numbers out, there are a number of BMR calculators available to you online to use. Take advantage of the tools and information that is available to you. Finding out this information is beneficial to ensure you eat enough and stay healthy during your weight loss program.
Active Metabolic Rate
Now that you have your unique BMR number, you can determine the number of calories your body requires each day. Remember, the number of calories will vary according to your activity level and your individual body requirements. Take a look below:
- Sedentary level of activity: BMR x 1.2
- Light level of activity: BMR x 1.375
- Moderate level of activity: BMR x 1.55
- Very active level of activity: BMR x 1.725
- Extremely active level of activity: BMR x 1.9
Choosing your formula from above shouldn’t be too difficult as you know how active you are. For example, I’d put myself in the “very active” category. Once you know your number, you can than maintain your weight.
How many calories should you and are you going to cut from your daily diet? Opting to start by removing 500 calories is a good number to start with. At any time during your weight loss program, you can always adjust the number of calories you consume each day accordingly as your weight and activity levels change
Expect Gradual Changes
Losing weight (fat) doesn’t happen overnight. Your body needs time to adjust to the changes you’re making, both nutritional and physical. Seeing gradual weight loss means you’re losing body fat. It is recommended that the average person lose one to two pounds a week.
Just as with any new challenge, start slow and easy with your exercise routine. You should gradually and steadily work your way up to whatever optimal level of exercise (frequency and intensity) is for you. Remember, everyone is different, so don’t base your fitness schedule on what others are doing.
Helpful Tips for Healthy Weight Loss
- Check your body fat percentage reduction and physical measurements rather than jumping on the scale frequently
- Don’t be afraid to mix it up. While it’s important to keep a regular exercise schedule, you don’t have to do the same thing all the time.
- If you are not feeling a challenge while exercising, step up the intensity. Your ultimate goal is to reach a high intensity level while always remaining in control and safe.
- Proper nutrition and exercise work in tandem. You have to have both to truly be successful.
Nutritional Needs While Losing Weight
Even when cutting calories, you still need to ensure you are getting a sufficient amount of nutrition. Eating balanced meals (including protein, fat and carbs) and minimizing or completely removing sugary foods will help ensure your body is getting the most nourishment as possible. However, before you begin, please consult with your doctor and/or nutritional specialist to ensure your weight loss plan is the best for you.