Hi Friends! Happy Sunday! What’s everyone up to this weekend? Last minute Christmas shopping, cooking, wrapping gifts, spending time with friends and family? I hope whatever you are doing in preparation for the holidays you are taking in those precious moments and cherishing!
Do you want to know the secret to weight loss? It’s about calories friends! I lost 80 pounds three years ago with math and mostly walking. A little bit goes a long way! Calories vary from person to person. You need to understand your calories to lose weight.
Have you heard of Basal Metabolic Rate aka BMR? This is the number of calories your body needs to function each day. Eating, sleeping, breathing, digestion, etc. all require calories to run your body. As we get older, we need fewer calories because our BMRs decrease. In order to lose weight, you have to eat less. You are training your body to burn fat to run its function instead of relying on the calories you consume. This will result in weight loss. To eat less, you need to calculate your BMR. Then everyday calculate the calories you eat and calories you burn.
To calculate your BMR, you go to this website: http://www.bmi-calculator.net/bmr-calculator/. Then enter your height, weight, age & click calculate. It will tell give you your baseline BMR. Here’s what mine is.
Then multiply your BMR by one of these factors for your daily activity level (reference http://www.health.com/health/).
1. Little or no exercise BMR x 1.2
2. Light exercise 1-3 days per week BMR x 1.375
3. Moderate exercise 3-5 days per week BMR x 1.55
4. Heavy exercise 6-7 days per week BMR x 1.725
5. Very heavy exercise twice a day BMR x 1.9
My BMR was 1318 and I would multiple mine by 1.725. The result is 2273 calories. That is the number of calories I should eat each daily to maintain my current weight.
If you are trying to lose weight, you subtract between 200-500 calories from your BMR to achieve a 1/2 to 1 pound weekly weight loss.
Knowing your numbers is power! You are in control of your weight loss! The weight does not define you, you do. Now are you brave enough to try? I think so!