Weight Loss Basics

This following post will be discussing the basics to losing weight and the best way to do it.
 Much like my last post when losing weight you need to know some of the key factors that will affect your weight loss.

Things to consider are:
Your current weight and weight loss goal
Your current daily caloric maintenance level
Your daily activity level
Your macro-nutrients

First you will need to start off with your current caloric maintenance level below I will post tools to help make this easier. Start by going to this website ( http://www.bmi-calculator.net/bmr-calculator/ )  enter in your information accordingly and write down the number you get.

Second take this number to and multiply your number by the daily activity level that best fits your daily routine.( http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ )  Now you will have your daily caloric maintenance level to help you start your diet.

With the number given for your recommended calorie intake, you must now break that down into the Carbohydrates, Proteins and Fats which  I discussed in my last post.

For those just reading 1g of protein and carbs are 4 calories each while 1g of fat is 9 calories In the last post I gave the example of following the 40,40,20 rule meaning your diet should be broken down into 40% carbs, 40% protein and 20% fats

When losing weight you want to consider that 1 pound of fat is the equivalent to 3500 calories, in order to lose 1 pound of fat a week you will need to subtract 500 calories of of your daily caloric intake for maintenance.

An example would be for someone who has a daily maintenance level of 2000 calories would have to drop down to 1500 calories a day. Their macro nutrients would like like this ( 1500*.4=600 calories from protein and carbohydrates which would give you a total of 1200 calories. The remaining 300 calories would need to comm from dietary fats.

In my next posts I will be showing the basics of a training routine to get everyone started towards reaching their goals.