Weight and BMR

Losing weight and keeping it off takes time, which is frustrating when we live in world of instant gratification. But you didn’t gain it overnight, therefore it will not be shed that quickly either. And unfortunatley, as most people have experienced, putting it on is MUCH easier than taking it off.  So what should your weight loss goals be? Ideally, a half pound to two pounds per week. That may not seem like a lot, but losing weight faster than this is difficult, dangerous and unsustainable — the goal is to KEEP it off.

Losing weight is a math equation — if you burn more calories than you consume, the scale goes down. It’s easier to create the deficit when you combine physical activity and proper nutrition. So lets break it down: one pound of fat = 3,500 calories. To lose one pound a week we need to create a deficit of 3,500 calories or 500 per day. This graphic shows additional options:

 
Your basal metablic rate (BMR), is how many calories you burn just existing. Note the bigger you are, the higher the BMR. For example, someone who weights 200 pounds will burn more calories than a 100 pound person, simply due to the fact that they have more mass.  To figure out your BMR use the following formula:
 

• Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
• Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

So lets say your BMR is 1,500 calories and you exercise and burn 500. Your deficit is already 2,000, so if you consume 1,500 calories, the net calories would be 500.

There are additional factors that impact BMR, and everyBODY responds differently. Some people just have faster metabolisms; however, this is a helpful tool to aid in your weight loss efforts.

With that, get out there and burn some calories! Here’s the playlist for the week to help motivate you to do so!

• Turn Me On-David Guetta
• Never will Be Mine-Rye Rye
• Revolver-Madonna
• Love You Like A Love Song-Selena Gomez
• Wonderland-Natalia Kills
• Cry When You Get Older-Robyn
• Brokenhearted-Karmin
• Papi-Jennifer Lopez
• Dance With Me-Jump Smokers and Pitbull
• Slow Dancing in a Burning Room-John Mayer