Regardless of what fad diets and miracle pills suggest, the only way to lose fat weight is to eat fewer calories than you burn. It takes a negative balance of about 3,500 calories to lose a pound of fat.
Metabolic Rate
Your body needs a certain number of calories to maintain basic life functions like circulation and brain activity. This is your basal metabolic rate and depends on your weight, sex, age and muscle mass. A 150-pound woman’s BMR is about 1,475 calories a day.
Activity
All daily activities, including sleep, burn calories. A 150-pound woman burns approximately 682 calories running for one hour and about 590 while sitting for eight hours.
Tips
Consider portion size when you count calories. Read nutrition labels as well as online nutritional databases to find out exactly how many portions you should eat and drink.
Strategy
Since muscle burns more calories than fat when you’re active and at rest, building muscle increases your metabolism. Low-calorie diets can reduce muscle and slow metabolism.
Time Frame
Your weight has a significant effect on your metabolic rate, so reduce your daily calorie allowance as you lose weight.
References
- BMI Calculator: BMR Formula
- National Cancer Institute: Metabolic Equivalent (MET) Values for Activities in American Time Use Survey (ATUS)
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2006
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