KNOW YOUR NUMBERS! Knowing your numbers is the key to not just losing weight but maintaining that weight loss! So todays a big day for you. You'll learn why calories count, and why, if you have a histroy of crash dieting you've probably diminished your body's ability to metabolize calories. Finally you'll learn to calculate those numbers! Yes there is some math involved!
So we know to lose a pound you have to create a deficit of 3,500 calories. Don't destroy your metabolism by focusing only on the deficit and work to create a dramatic deficit for as long as you can, the consequences of this approach, are weight gain, muscle loss, stored fat, and a slow metabolism.
So we begin with a calorie, a unit of energy. We get calories from the food we eat. Metabolism is the process by which your body converts food to energy.
So when I say I want you to know your numbers this is what I mean.
RMR (resting metabolic rate) The number of calories you burn while resting.
DAB (Daily Activity Burn) Calories burned outside of exercise.
DE (daily exercise) This will vary on your activity (I currently burn around 650 a day with Turbo Fire)
CD (caloric deficit) This is the number of calories you'd like to cut out. A deficit of 500 calories a day averages to a loss of one pound per week. (don't use more than 1,000 a day)
DCI (daily calories intake) The calories you take in...all of them! Every bite...try to get within a 50 calorie range ( so know how many calories you eat as close as you can ...like within 50 calories of the right number)
So to figure out your numbers....
Your current body weight x 10 = RMR ___
Sedentary RMR x 10%= DAB __
Moderately Active RMR x 10% = DAB __
Very Active RMR x 30% = DAB ___
Add calories burned from your DE. Although this will vary, get as close as possible! (Use myfitnesspal or a heart rate monitor to help get this number more accurate!) ____
Subtract or add your CD. This is the number or calories you'd like to cut out or add to your current diet!
Put all those numbers together to find out how many calories you need!
RMR + DAB + DE - CD = DCI
No two people are motivated by exactly the same things. Some of us are internally motivated, some need an inspiring story or person to help motivate them. No person can be pushed to be motivated because if motivation doesn't come from you genuinely, you will fail.
