Calorie maths and weight loss
If gravity is not kind to you (overweight), chances are that you take on too many calories.
Bodies need a certain number of calories to run basic functions sometimes known as Basal Metabolic Rate - BMR
Add in daily activities and exercise you get to an Actual Metabolic Rate - AMR
These are only guidance calculations as everyone is different.
In theory if you consume more than the AMR you gain weight, less and you lose weight. You should not aim to drop below the BMR or you'll go into starvation mode.
In short....... The average male needs about 2500 and female 2000 healthy, balanced calories per day.
A pound or just under half a kilo of body fat is the equivalent of 3500 calories. Burn off an extra 500 calories or eat 500 calories less per day and in theory over a week you'll lose a pound or half a kilo.
In terms of exercise 500 calories is a shed load of sit-ups, running a mile is over 150. In other words 500 cals is potentially a lot of gym pain!
The easy way is to eat a little less and exercise a little more.
If you plan what to eat like grilled meat, vegetables, salads and fruit you get loads but consume less calories.
For exercise use the urban gym! That's simple things like using stairs instead of lifts or escalators, parking a little further away, planning your day to give you time to walk or cycle rather than using the car. Use the gym by all means but work on muscle building exercises. Muscles burn more energy.
Let's not forget hydration. Our bodies are not very good at telling us whether they are hungry or thirsty, Top tip - if you feel hungry drink a glass of water. If you still feel hungry 10 minutes later eat something! You should be looking at consuming at least a couple of litres of water a day. Your pee should be the colour of a fine champagne, any darker and you're dehydrated! The majority of weight you lose is through pee.
Plan to eat well. Processed and massed produced, factory farmed foods do not have the nutrients your body needs for correct function. It also loses the ability to repair itself as what little goodness your body gets goes to basic function mode only. 98% of nutritionists take supplements. Ask yourself why? Why would an expert take on extra vits and mins? The answer, they know that it is so difficult to get them from the modern diet! This is not an area to skimp on, for less than the price of a coffee you can get quality products that actually improve the bio-availability of the good nutrients you take on board as well as providing all of the essentials.
You only get one body. Look after it. Forever
Member since: 1st November 2012
Born in the Southern Hemisphere (just), married to the wonderful H, 2 awesome off-spring, shaky bloke, likes to help others, always flat out busy.
Into, health, nutrition, wellbeing, photography, magic,...
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