Discover your Resting Metabolic Rate – the Building Block of Your Weight Loss Strategy
Weight loss is one of the largest and most researched topics worldwide! Every day, week, month, and year we all talk about how we want to lose a few extra pounds. I’m going to tell you how to do it. The great thing about weight loss is it is very simple when proper techniques are applied. The problems with most individual’s weight loss are habitual and mental. We are creatures of habit and comfort who don’t like change.
In order for weight loss to be successful, burning only excess fat on your body, it must be slow and steady. You should not lose more than 3-5 pounds per month. Sudden weight loss, unless recommended by your doctor, is very unhealthy because your body typically goes into a catabolic state (eating its own muscle). If done properly, gradual weight loss, burning fat only, can be achieved and maintained simply by a few math calculations and corrections in our daily routines.
First, you need to find out your RMR (Resting Metabolic Rate). RMR, in calories, measures what your body burns to sustain normal function (breathing, circulating blood, etc.) during normal daily activity. Determine your RMR with this RMR Calculator.
Then, figure in a workout routine of cardio or other fat burning activity for a minimum of 3 days per week. There are differences in cardio and fat burning activities, but they both achieve the same goal. If you are not in great cardiovascular shape, you shouldn’t attempt to sustain high intensity cardio levels. Instead, attempt to reach your target heart range that maintains fat burning during the entire session. Determine your target heart range with this Target Heart Rate Range Calculator
Next, total your daily intake of calories, subtract your RMR, subtract the calories burned from exercise, and you get your TRUE caloric intake.
Example: I eat 2000 calories a day, my RMR is 2300 calories, and I burn an average of 750 calories working out. 2000 – 2300 -750 = -1050 I lose 1050 calories a day. One pound is 3500 calories which would equate to a pound lost about every 3 days.
Remember that weight loss and fat loss do not go hand in hand. As you exercise and get stronger you build muscle. Therefore, if the building of muscle is faster than your weight loss you could actually gain weight. The best way to measure your success is by body fat percentage not by your weight. Body fat calculators are available at most local health stores.
Always remember this about your weight loss strategies, you have to do something that you can consistently maintain and enjoy. This will make it easy to incorporate it in your life and something that you will stick to. Working out is hard, especially if you are out of shape. Also, our bodies are very smart, they adapt, looking for ways to expend less amounts of energy per activity. Your muscles will adjust to the exercise over time and it will feel easier and easier. This is why variety is very important in your routine to keep your body on edge and mentally stimulated.
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This is a great article! Very well written and easy to understand! Im glad I stumbled upon this site while searching the millions of sites out there; most wanting to sell something or make you subscribe at a fee just to talk to others who have this same interest in mind. Its nice to see a great blog where I can sharemy ideas about items like this.
I was wondering what exactly was needed in order for me to calculate certain aspects of my diet. Im an analytical nut case that loves graphs and charts, and this will essentially aid me in my goal of consistent weight loss. Just by doing these calculatios, it has shown I could be sedentary, drop just 100 calories from my already existing snack filed daily diet and still lose the weight I want. It would of coarse be quicker if I added a work out regiment to my daily routine, but articles like this show with just a little nowledge, you can acheive a lot It really is about having a plan in place and something you can live with.
Great article, Great site! Ive added to my feed list so I can be posted with more interesting reads!
By the way; a person 200-240 pounds actually burns roughly 300 calories from just briskly walking for 30 minutes…..this fits greatly into your article about dog walking.