To lose weight fast and safe, you have to calculate how many calories are needed for you to survive. Body building exercises helps you in losing weight and gives you a lean body.
Here is the formula given to find out how much you need to eat to live.
If you go below this number, you enter into starvation mode.
Calculate your BMR to lose weight fast and safe:
BMR stands for basal metabolic rate. It means the amount of calories you spend to run your body systems if you stayed in bed all day.
Men: 66 + (13.7 x Weight in Kg) + (5 x height in cm) – (6.8 x age in years)
Women: 665 + (9.6 x wt in Kg) + (1.8 x ht in cm) – (4.7 x age in years)
Multiply your height in inches by 2.54 to get centimeters
Divide your weight in pounds by 2.2 to get Kg
Example:
Woman of 40 years, 5 feet 6 inches (167.64 cm), 168 pounds (76.36 Kg)
665 + (9.6 x 76.36) + (1.8 x 167.64) – (4.7 x 40)
665 + 733.56 + 301.752 – 188 = 1512.312 calories just to stay alive.
Now we add in your activity level. Take your BMR number and multiply it by one of the following numbers:
If you are:
Sedentary (little or no exercise) BMR x 1.2
Light activity (exercise 1-3 days per week) BMR x 1.375
Moderate activity (3-5 days per week) BMR x 1.55
High activity (Daily, high intensity) BMR x 1.725
Let’s continue with our previous example:
Woman:
BMR = 1512.312
Sedentary = 1.2
1512.312
x 1.2
1814.7744 Calories to maintain weight
To lose weight fast and safe, cut down 500 to 1000 calories out of your weekly diet [Fitness exercise and diet]. Don’t let your calories for the day go lower than 1200 for a woman or 1800 for a man.
To lose weight fast and safe, start with a 500 calorie reduction. Once you get used to it, consider reducing further.
You can’t lose weight fast until you know how many calories you are taking in. keep a food journal and write down how many calories you are consuming. Write down the snacks you are taking, drinks you are consuming and food that you are eating. This helps to lower your intake of calories to lose weight fast and safe.
If you exercise more, you eat more and follow Fitness nutrition. Some people may think that if they exercise they can eat anything they want. For example, 40 year old woman decides to exercise six days out of seven at high intensity.
BMR: 1512.312
High Activity: BMR x 1.725
1512.312
x 1.725
2608.7382 calories to maintain weight
If the woman cuts 500 calories each day, she has 2108.7382 calories she can eat and still can lose a pound a week. Once you find out how many calories you have to eat to lose weight fast and safe, your most of the work is over. If you follow the guidelines on calorie intake, you can maintain permanent weight loss.
