The most important and often the most forgotten part of a weight loss strategy is to count the amount of calories you burn exercising verse the amount of calories you eat daily. The simple formula to lose weight is to ensure the total amount of calories you burn daily is more than the total amount of calories you eat. By keeping daily records of this, it is easy to ensure you are sticking to your program and are actually burning off excess weight. To count how many calories you burn during exercise, you have a few options.
1. Use an exercise calorie calculator.
2. Use a Heart Rate Monitor with a calorie counter. The one I personally use is the Polar F11
Use these to determine your daily caloric intake:
1. Use an online food calorie counter
2. Read the label of each food you eat to see the total calories
The easiest way to keep track of all of this information is to use a spreadsheet program like Excel or for you old school workout fans, use a notebook.
The total calories you burn daily are from everyday activities (breathing, blood circulation, etc.), also called your Resting Metoblic Rate, as well as your exercise program. Be sure to calculate your daily total by adding your RMR to the amount of calories burned during exercise. Reference our RMR article and RMR calculator to determine your total count.
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