Weight loss…most people would argue that it’s complicated. Is it? Why?
We often make it out to be overly-complicated and I know I used to be about 18st. I would often have used the following excuses to state to others and myself about why it’s difficult. Here they are:
I don’t have time to eat healthy (Whatever the fuck that means)
I don’t want to give up the things I like
It’s ok to treat yourself (Daily…apparently)
It’s ok to eat….(fill in the blank)
And on and on it goes.
Weight loss is a simple case of expend more calories than you take in, or don’t eat as many calories than you need. What do I mean?
Everyone has a BMR, which is your Basel Metabolic Rate.
This is a calculation that anyone can perform to see how many calories you need to eat per day just to maintain your bodily functions. Even during major weight loss you should never come under this number as it will greatly compromise health, if anybody tells you differently then they just don’t understand how the body works!
To calculate your BMR do the following:
Look at your gender, then age bracket and perform the calculation. SEE means that this is the error rate, so if SEE=105 it means this calculation be out by as much as 105 calories either way. W means your weight in kilos!
Example: 11.5 x 89 + 873 = 1896.5 calories. So this would be my BMR and the very minimum amount of calories I would need per day.
10-17 Years BMR = 17.7 x W + 657 SEE = 105
18-29 Years BMR = 15.1 x W + 692 SEE = 156
30-59 Years BMR = 11.5 x W + 873 SEE = 167
10-17 Years BMR = 13.4 x W + 692 SEE = 112
18-29 Years BMR = 14.8 x W + 487 SEE = 120
30-59 Years BMR = 8.3 x W + 846 SEE = 112
Because of our numerous activity levels we then have to work out another number to get a accurate reading. You then take your BMR, mine is 1896.5 and times this by how active you think you are.
For example I’m mod active so it would look like 1896.5 x 1.7 = 3224.05 calories.
Look at the key below to determine where you fit.
Inactive – This would be a person who does not have a physically demanding job, predominantly desk bound for example. Their lifestyle would not include any form of structured exercise, and would be generally low intensity.
Moderate – This would be a person who had a more physically demanding job or a job the involved a lot of walking. They would also perform some structured, moderate intensity exercise approximately 3 times per week.
Very active – this would be person who performed intense exercise for 1 hour per day or whose job was very physically demanding and also performed some structured exercise.
BMR x 1.4 inactive
BMR x 1.7 moderately active
BMR x 1.9 very active
BMR x 1.4 inactive
BMR x 1.6 moderately active
BMR x 1.8 very active
So now you have your realistic calories…So what now?
In order to reduce weight you need to reduce calories. The best way is a mixture of increase movement and decrease calories. We are looking for approx. 500 calorie deficit.
Here’s what it might look like
Go for at least a 30 minute walk per day and walk at 3mph you will use on average 216 calories. The more weight you carry the bigger the amount of calories.
stand up at your desk for just 5 minutes out of every hour at work = an extra 100 calories on average.
Reduce those 2 biscuits you dunk in your tea in the evening 100 calories
A couple of less slices of bread 100 calories.
When looking at weight we are just looking at body mass and not reducing bodyfat increase muscle, as that’s a different discussion.
But my point from this is that we are the some total of all that we do and that most of the problems stem from behaviours that are not suddenly gonna change over night and this is why we think it’s difficult.
Don’t beat yourself up, take it slow and steady and think about the small things you can do over the longer term.
I hope this gives you some insight into basic weight loss.
For more information you can contact use directly and/or jump on one of our courses such as the Diploma in Personal Training.