By taking a few key factors into consideration you can learn to
lose weight the right way. First let's start by dismissing one of the
common myths: in order to lose weight and burn fat fast one must take in
minimal calories. There are a ton of fad diets that would tell you to
do just that. The diets involve taking in 1200, 1000 or sometimes even
500 daily calories. For most people, this type of diet is useless. There
are very extreme cases when a person is severely obese and these types
of daily caloric intakes may have to be considered, however, in most
cases that type of dramatic caloric intake is unnecessary and
potentially dangerous to your health.
A good way of estimating daily caloric need is to begin by calculating your BMI (Body Mass Index) and BMR (Basal Metabolic Rate). Your BMI will tell you if you are overweight or not, and your BMR will tell you the amount of calories your body should burn while lying down for 24 hours and doing nothing else.
If you have a BMR of 1200 and your only taking in 1000 calories a day you are not even coming close to your daily caloric needs. Keep in mind that your BMR is an estimate of calories burned while doing nothing, it doesn't take into consideration all of the activities that you do during the day. My advice is to write down the things that you do on a normal day, and research the amount of calories doing each one will burn. Once you know how many calories you burn during your workout, along with your daily activities you can add that total to your BMR and get an approximate estimation of how many calories you will burn daily. Once you know how many calories your body burns daily then you can either try to eat below, above, or right at the estimated caloric intake, depending on if you are trying to lose weight, gain weight, or maintain weight.
Once you have in mind the number of calories you should eat each day, a good tool to use then would be the 1-2-3 Nutritional Method which states that your diet should consist of 1 part fat, 2 parts protein, and 3 parts carbohydrates. For example if your estimated daily caloric intake is 1800 calories a day then your daily diet should consist of 300 calories of fat, 600 calories of protein, and 900 calories of carbohydrates. Keep in mind this is an estimation and should not take the place of the advice of a physician or licensed dietitian. You should always consult your physician before engaging in any new workout, or diet plan.
A good way of estimating daily caloric need is to begin by calculating your BMI (Body Mass Index) and BMR (Basal Metabolic Rate). Your BMI will tell you if you are overweight or not, and your BMR will tell you the amount of calories your body should burn while lying down for 24 hours and doing nothing else.
If you have a BMR of 1200 and your only taking in 1000 calories a day you are not even coming close to your daily caloric needs. Keep in mind that your BMR is an estimate of calories burned while doing nothing, it doesn't take into consideration all of the activities that you do during the day. My advice is to write down the things that you do on a normal day, and research the amount of calories doing each one will burn. Once you know how many calories you burn during your workout, along with your daily activities you can add that total to your BMR and get an approximate estimation of how many calories you will burn daily. Once you know how many calories your body burns daily then you can either try to eat below, above, or right at the estimated caloric intake, depending on if you are trying to lose weight, gain weight, or maintain weight.
Once you have in mind the number of calories you should eat each day, a good tool to use then would be the 1-2-3 Nutritional Method which states that your diet should consist of 1 part fat, 2 parts protein, and 3 parts carbohydrates. For example if your estimated daily caloric intake is 1800 calories a day then your daily diet should consist of 300 calories of fat, 600 calories of protein, and 900 calories of carbohydrates. Keep in mind this is an estimation and should not take the place of the advice of a physician or licensed dietitian. You should always consult your physician before engaging in any new workout, or diet plan.
For more articles by ISSA Certified Fitness Trainer Blake Miley
and other qualified professionals visit MileyFitness.com. At
MileyFitness.com you will find everything you need to workout from home
without the use of a gym such as expert designed workout plans, fitness
videos, healthy recipes, nutrition articles, and much more! Come join us
at MileyFitness.com today and start moving toward a healthier life!
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