Another weight loss question has come in this week. Let’s tackle it straight away:
To lose the amount of weight I want to lose over the next year, I would need to have a calorie deficit of 910 calories per day.
So if I change my diet down to 1500 calories (-900 calories) does that mean I only need to exercise to burn and additional 10 calories per day to get to my target weight?
Something just doesn’t seem right. Do I need to reduce my intake by 900 calories AND burn an additional 900 calories per day? I’ve confused myself. 
Note: Spammers will be reported.
1500 calorie diet was recommended by my doctor. I just need help figuring out how much exercise I will need to do in addition to the diet change.
If you eat your BMR you won’t have to worry about calculating your energy output or your daily burn which makes daily tracking easier. Of course you may not lose as fast as you want to but then fast is the worst way to lose fat. The slower the better because losing slow prevents rebound.
Here’s how to lose fat.
⢠Go here —> http://www.calculator.net/bmr-calculator.html and calculate your BMR.
⢠Limit your daily caloric intake to your BMR.
⢠Make sure you eat only wholesome, varied, nutritious, high quality foods in 4-6 small meals per day. (THIS IS IMPORTANT)
⢠Keep your macronutrient ratio at 55/20/25 (%calories from carbs/fats/protein respectively) by tracking your intake.
⢠Track your intake here —> http://www.myfitnesspal.com/ (or Live Strong, Sparks People, etc)
Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster
If you eat your BMR in calories and no more each day, you will have enough food to properly nourish your body and all of your activity will burn fat. That means, the more you walk or run or workout, the more fat you’ll burn. Also, by eating your BMR and tracking your macros, the numbers will force you into good food choices because bad food choices will leave you very hungry at the end of the day. In other words, it forces good behavior.
Note: Here are the details in case you’re interested. —> http://health.gov/dietaryguidelines/2010.asp and here —> http://www.nlm.nih.gov/medlineplus/nutrition.html
You get to make the food choices (no supplements without a doctor’s recommendation) based on culture, available foods, personal preferences, your resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.
If you need more information, use the links below or email me at my YA account.
Good luck and good health!!
â
⢠A MUST FOR DIETERS http://www.freedieting.com/
⢠NUTRITION DOT GOV http://riley.nal.usda.gov/
⢠ALL ABOUT FOOD http://www.mypyramid.gov/
