Weight loss boils down to simple math. We lose weight by burning more calories than we take in. Now many people think that they should be eating less or fasting to lose weight. Of course you could achieve temporary weight loss doing that but as soon as you resume your regular diet routine, the weight gets added back on faster than you can imagine. And that happened to me before my fitness journey.
We need a sustainable and safe way to lose weight and more specifically LOSE FAT!
Minimum Calorie Requirement
We first need to understand our BMR (Basal Metabolic Rate). It’s an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. Your BMR does not include the calories you burn from normal daily activities or exercise. It is also the amount of calories you should at least be eating on a daily basis. You need to make sure that you eat the proper macro-nutrient ratio to get to that value for the day, especially if you’re following something like the P90X Diet Plans. Eating lower than that value will impact the recovering and mass gain effort from working out.
Also, you MUST incorporate weight training in your routine to avoid losing muscle mass which is prone to happen if you’re cutting your calorie intake.
In order to lose weight, your calorie intake should be less than your calorie output. As long as you don’t sleep 24 hours a day, which is what the BMR/RMR covers, and you do some light activities like say going to work or have some light walking, you’ll likely be needing at least an additional 10-20% of calorie on top of your BMR/RMR. And if you’re having intense workout, you’ll burn a lot more than that.
For every 3,500 calories you burned, you’ll lose a pound of weight. NO ONE should attempt losing that much calories in a day or two. It’s not safe! It’s however safer to lose say 1-2 pounds a week by spreading the calorie burn over 7 days.
Three things to keep in mind if you want to lose FAT:
- Don’t eat lower than your BMR or RMR. Not to starve yourself or over eat.
- Higher protein-to-carb ratio in your daily diet. Check out the P90X Fat Shredder Diet.
- Workout as hard as you can to burn the extra calories to create greater calorie deficit and also to at least maintain your muscle mass.
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