Weight Loss Made Simple
Let's talk weight loss.
Really, the logistics of weight loss is stupid simple: more out than in. You’ve got to burn more than you consume, plain and simple.
The only true way to know for sure whether or not you’re doing this is to do some calculations. Simply eating salad and ramping up the cardio isn’t necessarily going to do the trick. I would recommend getting THREE numbers figured out if you’re seriously ready to drop some weight.
1. Your BMR (Basil Metabolic Rate) -http://www.myfitnesspal.com/tools/bmr-calculator
This is essentially how many calories your current body requires to sustain itself. It’s the number of calories you burn just by being alive everyday. It does not factor in activity level, so think of this as the bare minimum needed for basic maintenance and survival.
2. Your current caloric intake.
For at least 3 days (I’d really suggest a week!) track your calories. You need to see where you’re at and what you currently typically eat in a day. Don’t worry for now whether or not you’re “over” or “under” eating. You just need to get a sense of where you are now so you can know where you’re going!
Once you have your BMR and your current caloric intake figured out, it’s time to factor in your exercise/activity levels. This is where BEING HONEST and REALISTIC really counts!!! The one simple key to weight loss is to be in a caloric deficit (more calories OUT than in.) To do this, we need to calculate…
3) Your TDEE— Total Daily Energy Expenditure - https://www.bodybuilding.com/fun/calculate-your-total-daily-energy-expenditure-tdee.html
This is how many calories you use everyday INCLUDING your activities. It takes into account your BMR + how active you are, which is why it’s pointless to say you’re more active than you are. Saying you're “Very Active” when you workout 2-3 times a week is going to give you results that say you’re burning way more than you actually are, which is obviously not going to lead to a caloric deficit (aka weight loss.)
Now that we’ve got the 3 key numbers, we’re almost ready to rock and roll. You’re going to want to find a caloric intake that is LESS than your TDEE but MORE than your BMR. For example, if your BMR (bare minimum calorie requirement) is 1,400 and your TDEE is 2,000, your new caloric intake should be about 15-20% less than your TDEE. (2000 x .15 = 300 . . . 2000-300 = 1700)
1,700 would be how many calories you would start trying to eat in order to remain in that caloric deficit.
It’s very simple: more out than in = weight loss.
*Note: This is strictly WEIGHT LOSS stuff, not necessarily fat loss. You may lose lean muscle mass if you’re not careful to train/eat in a specific way, but for starters, this is a great place to begin!