Sometimes losing "weight" is not the most productive goal, because it can be an inaccurate assesment of your health and body composition. When you are working out, and taking more care about what is eaten your body will change, but sometimes that means gaining muscle. Muscle weighs more then fat, so you may not see the numbers on the scale decreasing and get discouraged. Often times, the way I know my body is changing is by how my clothes fit. Over time I can even tell which spots will decrease the fastest and which will stubbourbly hold on to my fat.
So, back to losing weight.
Now that you have discovered your BMR (yesterday's blog), lets figure out how many calories we need to cut to lose weight. We will use my body as an example. BMR = 655 + (4.35 X 130 weight) + (4.7 X 64 inches) - (6.8 X 31 age) = 655 + 565.5 + 300.8 - 210.8=1310.5 BMR
So I burn 1310 calories per day just living my normal life. The healthy standard for losing weight is 2 pounds a week. 1 pound is equivalent to 3500 calories. So in order for me to lose 2 pounds per week, I must burn an excess of 7000 calories.
In conclusion, if you would like to lose X amount of pounds, simply figure out your BMR number and add 500 calories per day. This is the amount of calories you will need to burn each day in order to lose 1 pound per week.
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