How to lose weight step by step.
1st Check with your doctor to see if you have any diet/health/medical concerns.
2nd Download a calorie tracker. We recommend my fitness pal, you can find it on the app store.
3rd Calculate your BMR (basal metabolic rate) at your current body weight.
4th Calculate your BMR 10 pounds less than your current BMR.
5th Track your calories every day for the next 4 weeks and stay within your caloric limit.
Alright now you have the steps let’s break it down a little more! First check with your doctor and see if you have any medical concerns and or diet issues that you need to be aware of before you start any type of workout or diet. In some cases there might be an issue where you need to be on a special diet so make sure you are in good health and that your thyroids are working properly! With any program whether it’s a new workout or diet you need to be safe and make sure it won’t cause bigger issues. Safety first!
Now assuming you’ve checked with your health care professional and you have the green light, let us dive right into the process!
First it is imperative that you have a way of tracking how many calories you’re are eating. If you’ve never tracked your calories before you will find this very eye opening. It can be surprising at first to see how many calories are in certain foods and how few calories are in others. For tracking your calories we recommend My Fitness Pal https://www.myfitnesspal.com/. It is a very simple to use app that you can download on your phone and this also makes it very convenient to use. When you are doing any type of program the easier you can make things the more likely you will be to follow through. When tracking your food be sure to be 100% honest and track everything you eat! This means every piece of food and bite you take, remember if you’re not honest the only person you’re cheating is yourself.
Ok so you have a way of tracking your food intake but how much should you eat? For this you will need to calculate your Basal Metabolic Rate (BMR). This is the amount of calories your body needs just to exist, even if you’re not exercising or moving your body is still using calories through breathing, digestion and other organ function. You can calculate your BMR by going to: http://www.bmi-calculator.net/bmr-calculator/. You will enter your height, weight, age and sex. Once you have your BMR you can determine how many calories you should eat per day. On average a woman’s BMR will be around 1350 and a male will be around 1750 (Remember these are just averages so you might be lower or higher). For the first week we recommend just eating what you normally would but making sure to track everything. This way you will see exactly how much you eat on a regular basis.
Once you are ready to start on the weight loss cycle you will take your BMR only this time calculate it for 10 lbs. less than you are now. With that number add 100-500 calories depending on how active you are. If you’re not very active on a regular basis stay on the lower end and if you’re very active stay at the higher end. For example; a 28 year old woman who is 5 ft. 3 inches and currently weighs 155 lbs. you’re BMR will be 1493. Start by calculating your new BMR at 10 lbs. less which would be 145 lbs. and that will give you a BMR of 1450. Take 1450 and add 100 to bring you to 1550 calories per day and try that for the next week. Depending on how you feel and what the results are you can add or subtract a few calories.
Do this for the next 4 weeks and see how much weight you can lose! Remember that your weight will fluctuate up and down a little based on how much water you drink. And if you can take measurements of your waist, stomach, hips arm, thigh and chest you might be surprised that you can lose inches even though the scale might not reflect the same loss in weight!
Stay positive and remember that weight is only one part of being healthy. Strength training and cardio along with a good diet is always the ideal goal!
We hope this is beneficial and if you have any questions feel free to email us at: [email protected]
Note: When I did this exact program I lost 10 pounds and my clothes fit looser than when I started. I tracked my weight twice every day, once in the morning and again before bed. My weight was all over the place but continued in a downward trend. You can see over halfway into the program my weight spiked back up higher than when I started. During this weekend my grandmother passed away and I spent the weekend eating whatever I wanted without tracking anything. It was three days of grieving and tons of junk food. This is a good example of life and how it affects our decisions, I had a bad weekend but got right back on track and continued to lose weight and got back down!
Life happens and we can fall off the wagon, remember to get back on the wagon!
In this episode Brittany and Drew talk about their recent weight loss cycle and give some great feed back and tips on how to lose weight and stay motivated.
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And as always remember – Stay Motivated!
Drew Smith