y 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.
Losing Weight Correctly
2:11 PM
Laamo
