The old science of weight loss was simple in theory— Just burn more calories than you consume! It was all dependent on first knowing your Basal Metabolic Rate (BMR). Your BMR tells you how many calories per day your body burns while at rest. You can calculate your BMR with this calculator or use one of the formulas below.
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Formula:
If you are sedentary (little or no exercise): BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Your Daily Caloric Needs are the number of calories needed to maintain your current weight, based on your level of activity. To lose weight you need to create a calorie deficit by reducing your caloric intake and/or boosting your caloric expenditure. This is the simple science of weight loss — the old simple science.
The new science of weight loss has determined that not all calories are equal. Sugar consumption is the leading cause of obesity, followed closely by grains. Nutritional deficiencies, metabolism factors, and thyroid function also play a huge role in weight loss or weight gain, as well as in overall health and wellness.
So where does one begin?
If you are slightly overweight, lose the sugar or just get moving to create that calorie deficit. If you are obese, you need much more. There is no need to worry though, because eliminating sugar from your diet (and not replacing it with artificial sweeteners) will still give you positive results.
Move more, eat less is the outdated and simplified version, but move more, eat smarter is a better version. Lose the sugar and lose the pounds.
This information is not intended to replace the advice of a health care professional. NutriFitHQ disclaims all liability for any decisions made based on this information.