Just in case you didn’t already know, weight loss is simply a mathematic equation. It takes 3500 excess calories to add one pound of weight to your frame. By contrast, your body must burn 3500 calories to lose one pound. You can do that by consuming fewer calories than your body requires to function and/or burning additional calories through daily activity. To determine if you are consuming the correct amount of calories, you need to know your body’s Basal Metabolic Rate (BMR). The common equation used to calculate your BMR is called the Harris Benedict equation and is based on weight, height, age and gender. The formula is below and you can easily find a Harris Benedict equation calculator on the internet.
While the weight loss industry can sound complicated and confusing, in actuality the process should ultimately remain simple. Once you know your target BMR, you can set a goal of how many calories you want to consume daily, and how many additional calories you want to burn through activity. For weight loss, it is reasonable for a woman to consume 1200 calories per day and burn an additional 350 calories through activity, resulting in a one pound per week rate of weight loss. If you focus on the following five steps and avoid anything overwhelming or complicated, you should be successful in achieving your goals:
5 Simple Steps to Skinny Girl Success
Know your numbers: Specific to your body’s needs. Know how many calories you burn throughout the day and how many calories are in your favorite foods.
Make a plan: Based on your numbers, what can you expect to lose and at what rate. Know where you will cut unnecessary calories and when and how to burn extra throughout the day.
Make a commitment: To yourself first. Firm commitments are more likely to be followed through on than loose ideas. Write down your goals, expectations and reasons for why you are making these changes in your lifestyle.
Gain support: Share plans and goals, ask friends and family to keep you focused and on track. Or at the very least, simply remind you a few weeks down the road.
Stick to it: Ha, clearly the hardest step of the 5! But keep in mind; with steps 1 – 4 completed effectively this will be much easier. Don’t forget to call on friends and family for support!
