The Basic Calorie Counting Weight Loss Plan
Calorie counting has been proven an effective method of weight loss for many many years. Calorie counting works for most everyone when done properly. The basic calorie counting weight loss plan is simple but has a couple of methods. The first is finding out what your BMR is, and then using that to find out just how many calories you need daily. The second method is just a general ‘eat this many calories and lose weight’.
Many people find it effective to calculate their BMR. The BMR formula is different depending on your gender.
Women: BMR=655+(4.35 x your weight in pounds)+(4.7 x your height in inches)-(4.7 x your age in years)
For men, the formula is kind of the same just the calculation numbers are higher.
Men: BMR=66+(6.23 x your weight in pounds)+(12.7 x height in inches)-(6.8 x age in years)
Although many times you can find the online calculators that do all the work for you and are instant, you just have to plug in the numbers.
When you use the BMR method you find your basic metabolic rate. Then you take this information to tell you how many calories you should eat daily. For example, if you were a 25 year old, 5’4, 139 pound female- your BMR would be 1442.92. So if you wanted to maintain your weight you would eat 1400 calories. However, if you wanted to lose weight you would cut like 200 calories from that, so you would eat 1200 calories.
Some people would rather just skip the math when it comes to calorie counting and just use a general calorie limit. Many people, especially ones just starting out, will cut their calories down to 1500. If you do not notice some kind of decrease in weight after one month, then you should cut back more calories. Many people then cut their calories down to 1200. That is considered a very low calorie diet, and you should consume no less than that. If you reduce yourself to an ultra low calorie diet that is both dangerous and harmful to your overall health. So have at least 1200 calories daily. Make sure they are good calories with lots of nutrition if thats the case, and get plenty of fruits and vegetables.
When people practice a low calorie diet they should always keep in mind that the real weight loss and beauty is going to come from what KIND of calories you are putting into your body. You know that fruits and vegetables are low in calories and big in fiber so you can eat a bunch and be fuller longer for a low amount of calories. Not to mention the fruits and vegetables are good for the elasticity of the skin which is important during the weight loss process.