I have been in the health & fitness industry for a long time and nothing boggles my mind more than seeing these so called quick or fast weight loss products, plans and programs.
Weight loss is not something you attach the words fast or quick too. Think about it. Did those extra pounds show up fast or quickly? Safe and healthy weight loss should be achieved slow and steady.
The human body is a powerful yet fragile machine. Think of the way we lose or gain weight as a rubber band. If you pull a rubber band apart quickly it retracts just as fast. Losing weight is the same way.
Anything worth doing is never easy and requires hard work and dedication. If you want to lose weight as quickly as possible in a safe and healthy manner you need to exercise as well as eat right.
You need to burn the candle at both end. While losing weight should be slow and steady it is also easy to calculate how long it would take to burn a certain amount of calories.
Here is the equation that will help you determine how long it will take to lose the amount of weight you are seeking.
There are 3500 calories in a pound. Let’s say you wanted to lose 1 pound each week. You would divide 3500 by 7 days in a week which gives you 500 calories per day to burn.
So now we need to forumlate a diet an exercise program to burn 500 calories per day. The FDA suggests that the daily caloric requirement is roughly 2000 calories per day. Which means we need to consume 2000 calories per day according to the FDA however this number varies based on a whole host of possibilities. How much do we presently weigh. What our body mass index is. What our metabolic rate is.
Some people may need 3000 calories per day. There is a test called a BMR that allows you to measure how many calories you need per day or how many calories your body burns each day at rest.
The test consists of blowing into a device, on an empty stomach first thing in the morning to get an accurate reading. This number will tell you how many calories your body burns at rest.
Once you know what that number is you can formulate a plan to burn the required 500 calories per day to lose 1 pound per week.
My BMR is 3000. So if I wanted to lose 1 pound of fat per week I would just need to eat 2500 calories per day. That just wouldn’t be enough for someone like me. I need roughly 3500 calories per day just to sustain my muscle mass.
However if you find that your metabolic rate is 2200 and you need to find a way to burn an extra 500 calories per day we now can accurate divide those 500 calories between diet and exercise.
You may do cardio for 30 minutes per day which should burn about 125 – 150 calories. 500 calories minus the 15 calories from your cardio leaves you with another 350 calories needed to reach your daily number of 500 calories.
If you BMR test said you burn 2200 calories per day at rest you would then need to minus 350 calories from the 2200 calories which would equal 1850 calories you would need to consume to lose 1 pound per day.
If you have any questions, comments or concerns about this post simply reply via a comment below or you may simply post a question in our Ask the Expert section of our forum here: www.lackfat.com/forum and we would be more than happy to assist you directly.
