Weight loss is achieved by creating a caloric deficit. Through activity and the proper amount of food you can create this deficit and lose weight safely and without starving yourself. Food is fuel for your body and you must feed your body an adequate amount of nutrients to function and burn off excess body weight.
Measure
Step 1
In your notebook, record the day, date, time and the clothes you are wearing.
Step 2
Step on the scale and record the result in your notebook.
Step 3
Set a reasonable, healthy weight loss goal and your desired body weight.
Calorie Calculation
Step 1
Estimate your resting metabolic rate (RMR) by multiplying your healthy weight by 10 calories per pound. Record in your notebook.
Step 2
Add calories for daily activity. If you are very active add 60 to 80 percent of your RMR. If you are moderately active add 50 percent of your RMR. If you are sedentary add 20 to 40 percent of your RMR. Record result in your notebook.
Step 3
Add calories for purposeful exercise sessions. This is how many calories you burn during a workout. Record this number in your notebook.
Step 4
Add your RMR, daily activity and purposeful exercise together. This is the amount of calories you would need to consume on a daily basis to maintain your healthy weight.
Step 5
For weight loss, subtract up to 20 percent for your caloric intake for weight loss. Record result.
Tips and Warnings
- If you have a lot of weight to lose to get to your ideal weight, begin with a weight halfway between where you are now and your ideal weight. Be honest when you are determining your caloric needs. Consider cutting only 10 percent to lose weight to make the changes more sustainable. Plan on losing weight slowly in order to keep it off and not slow down your metabolism.
- Do not cut more than 20 percent of your calories when trying to lose weight. You may slow down your metabolism and actually gain weight instead.
Things You'll Need
- Notebook
- Pen or pencil
- Body weight scale
- Calculator
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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