Weight loss is a numbers game. To lose weight you must use more calories than you burn. According to the U.S. Department of Health and Human Services, a calorie is a measurement of energy and each pound of body fat is equal to about 3500 calories.
Significance
A calorie is a measurement of energy. Your body has daily energy requirements for each activity. Simply sustaining life uses a base amount of calories. Different activities use different amounts of energy. A low level activity such as sitting at your computer will use less energy than walking. The duration and intensity of each activity will determine the amount of energy required. Losing weight requires taking in fewer calories than you burn on a daily basis. If you want to lose 1 lb., you need to eat 3500 calories less than you need. If your goal is 1 to 2 lbs. a week, you would eat 3500 to 7000 fewer calories each week.
Considerations
Your needs are based on a number of factors -- height, weight, age, gender and activity level. Honest assessment of these factors will allow for a successful determination of what your daily requirements are.
The Harris Benedict Equation is a formula used to determine your caloric needs. Begin by determining your BMR or Base Metabolic rate with the following calculations:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
You can then plug your BMR into the Harris Benedict formula.
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Identification
The number of calories that each food contains can be found on nutrition labels, in books or online. The amount of calories on labels is based on each serving size. Measuring your portions is a good idea for determining how much food each serving actually contains. Being accurate about your consumption is necessary for you to successfully lose weight.
Metabolism
Your metabolism plays role in the number of calories that you burn. To use your metabolism in your favor, "stoke" the fire. Think of your metabolism as a fire. Feeding it a little at a time will keep it burning calories all day. Starving it will put it out. Eat first thing in the morning to "turn it on" and small meals or low calorie snacks throughout the day. Activity also "fires it up" much like stirring up the logs in a fire. Keep in mind that this increase continues beyond the last step of exercise, so not only do you burn more calories while you are active, but your increased metabolism increases the number of calories that you burn after your activity is completed.
Warning
Extreme measures of weight loss can negatively effect your health and weight. A healthy long-term approach improves positive results and success.
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