You can safely lose wight by committing to a reduced-calorie diet and exercising regularly. Diet and exercise will help you to create a daily caloric deficit that will force your body to mobilize fat stores for energy. A 380-pound man will need to consider his BMR, or basal metabolic rate, and AMR, or active metabolic rate, along with diet and exercise to accurately calculate the amount of calories he should consume daily to lose weight.
BMR
Your BMR is the amount of calories you body requires to carry out basic daily bodily functions such as breathing. Your BMR is influenced by a number of factors, including age, weight, height and gender. For example, according to PreventDisease.com, a 20-year-old man who weighs 380 lb. and stands 6 ft. tall will require around 3,200 calories a day. Use a free BMR calculator, such as the one found in the resource section of this article or on PreventDisease.com, to calculate your BMR.
AMR
Your AMR factors in all your daily activities, ranging from light, such as walking, to heavy, such as loading and unloading boxes from a truck. Including your AMR into your daily calorie burn is the only way to accurately calculate how many calories you need to consume to attain weight loss. Use an AMR calculator, such as the one found in the resource section or on PreventDisease.com, to calculate how many hours per day are spent at each activity level.
Diet and Exercise
Once you have your AMR amount, you simply have to reduce your daily caloric intake by eating fewer calories, burning more calories or doing a combination of the two. When cutting the number of calories you eat, it's important to consume nutrient-dense foods such as lean meats, low-fat dairy, fruits, vegetables and whole grains, since they will boost metabolic functions and keep you satiated. Burning more calories is dependent on the exercises you do. The higher the intensity of the exercise, the more calories you will burn per minute. For example, a 380-lb. man will burn 376 calories by walking at 3 mph for 30 minutes compared with burning 513 calories in 30 minutes of hiking, notes the website HealthStatus.
Safe Weight Loss
According to MayoClinic.com, losing 1 to 2 lb. per week is considered a safe weight-loss goal even if your initial weight loss is a little faster in the first week or two. Creating a deficit of 500 to 1,000 calories per day will lead to safe weight loss. If you choose to do this through both diet and exercise, you can reduce your caloric intake by 250 to 500 calories per day and then engage in exercise that will burn 250 to 500 calories per day. This approach may help you feel less deprived when it comes to food and less overwhelmed when it comes to exercising.
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