If you’re interested in losing just one pound of fat, you’ll have to burn about 3500 calories beyond what you already burn in your daily activities. That’s a lot of calories – you won’t want to try to burn 3500 calories in one day! But by following a logical process, you can calculate exactly what you must do each day to burn away those extra calories. You can get started with the following basic steps.
1. Calculate your BMR (Basal Metabolic Rate). Your BMR is what you need to maintain normal functions such as breathing and digestion. BMR is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you’ll probably need to adjust these numbers as you go along.
2. Calculate your activity level. Use a calorie calculator to find out how many calories you burn when you’re sitting, standing, exercising, lifting weights, etc. during the entire day. It would help you to maintain a daily activity journal – a heart rate monitor is another idea – you can wear it and calculate the calories you burned.
3. Record how many calories you eat. Use a journal to record what you eat and drink each day. Be very accurate when doing this, measuring when you need to and finding nutritional information for restaurants, if you eat out.
4. Add it up. Take your BMR number, add all your activity calories and then subtract your food calories from the total. If you’re eating more than you’re burning, (your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.
After you follow the above procedures, you’ll have a and reliable basis for begining your weight loss program. Now get started – you’ll find that losing weight isn’t a difficult process. Good luck!
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