Hey internet people! I’m back again, and as promised, I’m here to share how to safely lose weight in a realistic amount of time. So let’s jump right in!
1-2 pounds a week is a great goal that is not only safe, but manageable. Though it isn’t the “30 pounds in 4 weeks” that seems to be the standard headline lately, it is enough per week to allow for visible changes. So, how exactly does one achieve this? We start by getting your numbers- your Basal Metabolic Rate (BMR) and your Daily Caloric Need. These two numbers are key in determining exactly what your body needs and what it will require if you want to lose weight, or even gain it!
Your basal metabolic rate is the amount of calories you would burn if you stayed in bed all day, watching Netflix, not moving. It is the base amount of calories that your body essentially needs to function. (To calculate your BMR, check out this link: http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php)
Your daily caloric need is based on your basal metabolic rate. This number is derived using the Harris-Benedict Equation. This equation takes your BMR and multiplies it by a number associated with your activity level. (Learn more here: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
Now you might be thinking, “Ok, so now I have my daily caloric need.. so.. what do I do with that?”. There is just a bit more math involved after you have figured out these numbers. From your caloric need, if you aim to lose weight, you subtract anywhere from 1-500 calories from that number (never less than 1200 calories per day, I’ll discuss why in a future post). If you aim to gain weight, you would add 1-500 calories, and if you wish to maintain, you stick right with your caloric needs. It is that simple.
So now you have your numbers, you are a mathematician, and you are probably still a bit lost on where this leaves you. Calorie counting? Always hungry? Glued to a calculator? No. We will explore the options when I come back, but for now, go ahead and do your math.