Happy Friday!! Friday is my favorite day of the week! It means my kids don't have homework! When my kids don't have homework, I don't have homework...lol! Speaking of assignments, did you get a new notebook or journal for today? Awesome! Lets get started!!
About a month ago, I sent out a fitness survey to my family and friends asking what motivates them to exercise and live a healthier lifestyle OR what topics would motivate them! "Weight Loss" was one of the top three!! Today we're going to cover some information about calories and weight loss :)
The first thing I want you to do is get on a scale and weigh yourself. Yeap! Come on...you can do it! You don't have a scale?! No worries...head to the nearest store and use a floor sample :D
The formula below will help determine how many calories you need to eat in a day. Don't let the math formula scare you! If I can do it, anyone can...lol!
____ Your Weight
____ = Your Resting Metabolic Rate (how many calories your body needs daily without any movement at all)
x ____ Activity Factor (below)
1.2 - Very Light: no vigorous activity
1.5 - Low Active: desk job
1.6 - Active: active job or exercise daily
1.9 - Heavy: athlete or hard labor professions
____ = Estimated Caloric Needs (calories needed to maintain your weight)
If you weigh 150 pounds and have a desk job, the formula for your estimated caloric needs will look like this:
150 x 10 = 1,500 calories x 1.5 = 2,250
If you want to lose weight, you would subtract 300 - 500 calories a day. For example, if you weigh 150 pounds, you would need to eat between 1,750 and 1,950 calories a day.
If you're currently at your goal weight, this formula tells you how many calories you need in order to maintain that weight.
If you talk to different trainers or dietitians, you'll hear different beliefs on weight loss and fitness techniques. This isn't the only formula that works for weight loss but I feel it's a good one to start with. One thing all fitness professionals will agree on is whether your goal is weight loss or maintaining your current weight, making smart food choices and exercising leads to a healthier lifestyle!
This weekend, I challenge you to write down EVERYTHING you eat including the CALORIES! Then compare the list to the number of calories you got using the formula!
Is there a big difference?
What items should you cut back on?
How can you improve your diet?
Keep in mind being overly restrictive when first starting to shed pounds often causes diet burnout or junk food bingeing. Strive for progress not perfection!!
In my next post, I'll be sharing some good tips on eating healthy and weight loss so have your notebook or journal handy :)
Also when you have time, get a partner and take a 30 minute walk today, Saturday, and Sunday! My hubby just got home so off we go...lol!
See you on Monday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist