I just want to say, again, how proud i am of each one of you. You are so much stronger then you think, emotionally, mentally and PHYSICALLY. I want you to know what a priviledge this is for me to be able to serve you and help you the best i can.
Weight Loss is really just a math problem. Don't get worried all you non math folk, even you can figure it out.
First of all you need to find your Base Metabolic Rate. You can google it and plug in few stats about yourself and figure what yours is. Your BMR is how many calories you will naturally burn just by breathing.
http://www.bmi-calculator.net/bmr-calculator/
here is the link to copy your Base Metabolic Rate. i am going to go over this a little more. :O)
here is the link to copy your Base Metabolic Rate. i am going to go over this a little more. :O)
Then, on top of that we will add exercise to make the calorie deficit even bigger.
For now, IF your goal is weight loss you need to set your daily calorie intake BELOW your BMR. ie: If your BMR is 1500, set it at 1200. Even BEFORE exercising your calorie defecit per day is 300!!
**Everytime you have a calorie deficit of 3500 you will LOSE 1lb!!
There is 3500 calories in 1lb
What would happen if you have a 3500 calorie increase? YOU WILL GAIN 1LB!!
You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate yourBasal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.
If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.
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