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Losing Weight

By: :Quick Protein 0 comments
Losing Weight
If you've ever tried to lose weight, then you know it can be a frustrating and time-consuming task. One of the most common questions people have is how many calories they should eat each day. Unfortunately, there really isn't one easy answer to that question, and it's why losing weight is so difficult.

In this blog post, we'll talk about what causes excess weight in the first place, what your basal metabolic rate (BMR) is and how to calculate it so you know exactly how many calories you should be eating each day by creating a customized meal plan for yourself based on your BMR number. We'll also discuss some common misconceptions about losing weight that may actually be keeping you from making any progress.

How to Lose Weight

First, let's talk about how to lose weight. Why do you need a customized meal plan? Frequently diets will tell you to eat a certain number of calories per day. For example, most low-fat diet plans tell you that you'll lose 2-3 pounds per week by restricting your calorie intake to 1,200 calories per day. While this approach may be suitable for some people, it is not necessarily the best approach for everyone. The reason is simple: different people have different BMRs. In fact, there are even BMR categories.

Let's start with a quick explanation of basal metabolic rate (BMR). Your basal metabolic rate is the energy you use to sustain everyday life. In other words, this is the energy your body uses to keep your muscles and organs going while you're resting in bed at night or sitting in front of a computer all day long. This is not the same as resting caloric intake. Your BMR includes everything from breathing, digestion, and so on that don't require exercise to take place. It does not include all exercise (which burns more calories), nor does it include all activity (such as walking or climbing stairs).

Interestingly, if you're a woman, your BMR decreases more dramatically in the later stages of life (after age 50) and can make it much more difficult to maintain a healthy weight as you get older. This is because as women age, their body fat increases over time. For men, the opposite tends to be true. Men's bodies tend to lose fat after the age of 25 or 30. If you're over 25-years-old and find that you can't lose weight easily despite dieting and exercise, there's probably not much else you can do aside from using a supplement that helps burn fat while preventing muscle loss.

With all of that said, let's go over the steps to calculate your BMR.

Step 1: Determine Your Weight and Measurements

This can be done by weighing yourself on a scale or measuring your waist and hips with a tape measure. If you prefer to use scales, then make sure they're digital (weight in pounds) and not spring-loaded (weight in kilograms). You should weigh yourself first thing in the morning before eating or drinking anything. Also, take note of your weight when you're fully clothed but without shoes. If possible, it's also best to weigh yourself on the same scale at the same time each day so that you can get an average reading for each week.

Step 2: Multiply Your Weight By 10

This is to make sure you're calculating the right number. In other words, your BMR doesn't have anything to do with your actual weight. Instead, it's a universal value that can be measured in just about any way you want to use. Do you want to get an idea of what your BMR is for the average person? According to the National Institutes of Health: "A man weighing 200 pounds who performs moderate physical activity 3 hours per day, most days of the week, will have a basal metabolic rate (BMR) similar to that of a man weighing 175 pounds and performing 3 hours of moderate physical activity. The difference is due to the different amount of lean body mass (muscle, bone, skin) present in each man."

Step 3: Multiply Your BMR By 1,600

This is how many calories you should be eating per day if you want to lose weight. Keep in mind that this is only an estimate. In fact, the National Institutes of Health suggests that "a 300 pound individual with a BMR of 1,650 will require approximately 2,500 calories per day to maintain their current weight." Keep in mind also that it's important not just to follow what's on the label but instead to make sure you're getting enough calories all day long. Note that BMR is calculated based on the average person, which means that if you weigh too much, then you'll have to eat more calories than someone who weighs less.

Step 4: Multiply Your BMR By 0.7 to 0.85

These factors are based on age and gender and can vary a lot depending on your body type. If you're a man or woman over age 40 or 50, your BMR can actually drop by as much as 20% and 15%, respectively. For men, this translates into needing roughly 100 more calories per day than women of the same age and body type. In general, women's bodies burn 30-50% more calories than men even at rest (based on weight). Women's bodies also tend to lose lean mass as they age more than men.

For children, the BMR isn't just higher. It also changes at a much faster rate. In fact, it changes roughly every two years. For most children in their pre-teens and early teens, the BMR is calculated using the same percentage as for adults. This means that for a 13-year-old boy or girl of average height and weight, you can take 85% of his or her weight and multiply that by 10 (making sure to use a calculator) to get an approximate BMR value. As you might expect, though, BMR values also differ between boys and girls at least up until age 16-17 years old.
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