Monday, February 16, 2015

How many calories shoud you eat for a healthy sustainable weight loss?

Over the YouTube channel I shared a video on how to calculate your calories for weight loss.  I provided you with a step by step "follow along" guide.  I mentioned that I was going to have a written form of what was discussed on that video on the blog today.  So here it is!
You can watch the video below.
https://www.youtube.com/watch?v=9mcPtvCtDSY&list=UUGubvgusHgjyV7KIsHPTQKA

First things first, you will need to calculate your BMR and BMI.  IF you have never heard of it, BMR stands for Basal Metabolic Rate and it measures the amount of calories you burn when living a sedentary lifestyle.  For example, after waking up you continue to sit or lay throughout the day, no activity whatsoever.  

Now, BMI stands for Body Mass Index and this calculates your body fat.  It lets you know if you are underweight, at a normal weight, overweight or obese.  Please note that these are estimated amounts, and a good way to start if weight loss is your goal.  These calculations will not be as accurate if you are a bodybuilder or someone that's strictly working on physique.  

Ok, let's get started!  Grab a paper and pen or your exercise journal and write this information down.   Go/click to this website: BMR CALCULATOR. Enter the information to calculate your BMR.  Make sure you are honest with the information you are entering for a more accurate BMR.  Write your BMR number down.
At the bottom of that page there is a link to a BMI calculator.  Click on that and enter the information to calculate your BMI.  Write it down, we are going to use these numbers so keep them handy. ;o)
You may want to bookmark this web page, so you can revisit it every 4 weeks or so.  You can now exit out of the website.

Next we are going to find out what our activity level is using the Harris Benedict formula.  There are different ways to calculate your activity level, there's the Owen formula and the Macintosh formula.  I find that Harris Benedict is the most simple and accurate one.

Multiply your BMR calories by the number provided below, for your activity level.
This calculation will give you your calories to maintain the weight you are today.  Now, if you are reading this your goal is weight loss and I am sure you are wondering how many calories should you eat in order to have a healthy sustainable weight loss.

 Let's go back to your BMI number to find out your calories for weight loss...
Please do not be obsessive or upset about your BMI results!  You are here today, this is a huge step!  You are seeking a lifestyle change... Knowledge is power!  Please believe that you can achieve a healthy weight and you will.  It's going to be OK!

So what's your calories for weight loss? My recommendation for weight loss is to subtract 500 calories from your calories for maintenance.  If you create a caloric deficit of 500 calories with your food and add at least 30 minutes of moderate exercise to your daily routine, you will create a greater caloric deficit in your day, therefore, creating a safer greater weight loss at the end of the week.  

Remember that a healthy weight loss is between 1-3 pounds a week.  Do not become obsessive and eat below your calories for weight loss.  Loosing weight is not easy but if you are patient and consistent you will be successful.

It is important that you chose good quality, nutrient dense foods such as:
Fruits and Veggies
Lean Protein
Complex Carbohydrates (brown rice, oats, sweet potatoes)
and healthy fats (olive oil, coconut oil, avocados, nuts)

Make sure that everything you put in your body has nutrients and stick to your calories for weight loss.  It is important that you are active, plan your workouts and be consistent with it.  

Consistency is key!!

Love and accept your body now, you will want to make permanent changes if you do.  Think long term, think of this as a lifestyle, not a diet.

Revisit this website every 3-4 weeks.  If you have reached your weight loss goal, eat at maintenance.  If you still need to loose a few more pounds, eat at the calories for weight loss for your new weight.

I hope you found this helpful!

MAKE HEALTH the #1 thing in your life!

20 comments:

  1. Lots of helpful information here! I've actually had the opposite issue... I eat like a horse and barely gain a pound! I guess I shouldn't be complaining, but I still do try to eat healthy because my stomach will be upset if I don't or I'll just feel sluggish all day. Balance is definitely important!

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    1. Awesome.. I will be doing a post soon for weight gain if you are interested... It is great that you are eating the right foods! Good job Tori ;o)

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  2. This is great information! My husband and I are doing an 8 week health challenge and we will definitely have to do this to figure out where we need to be cutting back!

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    1. Awesome Chelsie.. I am glad you found it helpful ;o)

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  3. Thanks for sharing! I am about 5 weeks away from delivering my first baby, and I will need all the help I can get to lose that baby weight.

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    1. Awesome.. yes of course, come back anytime you want ;o)

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  4. This was so interesting! I didn't realize my BMR is like 200 calories higher than I had always thought it was :)

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  5. Wow, this is the most in depth information Ive found on this so far! Thanks for making it look so easy!

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  6. So much helpful info! Thanks so much for offering the written version too!

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  7. Great information!! I love how you showed it step by step. I am going to check BMR now!

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    1. Awesome Michelle! Glad you found this helpful

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  8. This was extremely helpful! I've never heard of BMR before, so I appreciated using that calculator

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    1. Great Michelle.. we all learn something new everyday ;o)

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  9. Lots of great information, I need to get better with my weight and health.

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    1. Well, I think we all can always do a bit better, aim for progress not perfection ;o)

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Thanks for stopping by!