Many people attend our Gym in Cross Hills, near Skipton, with the ambition to lose weight.
At it’s most basic, losing weight is about using up more energy than you are absorbing. If it were really as simple as consuming less calories than we burn, however, no-one would have trouble loosing weight.
Some people take drastic measures to see results , fad diets, pills or fitness gadgets that offer spot reduction. The problem here is that, when you stop taking these measures, you gain everything you have lost and more. Some people overdo it in our Gym in Cross Hills and end up binge eating after a session, or even worse, sustain an injury which prevents exercise. To lose weight more effectively, try making small, lasting changes that you are unlikely to give up, focus on the long term and stay committed.
O.K. Bare with me here, burning off 3500 calories will result in a loss of around 1 pound of fat. It would be silly to attempt to burn this off in one day, but we can use this key fact, along with some calculations, to help set realistic weight loss goals.
1. Calculate your BMR.
The amount of calories your body needs to maintain basic bodily functions is known as your BMR. You should eat at least this amount of calories every day. To find out your BMR use this BMR Calculator
2. Calculate your level of activity.
Track your activity level in our Gym in Cross Hills for a week and use the Harris Benedict Equation or another method to workout your Calorific needs.
- If you are sedentary use BMR x 1.2
- If you are lightly active for example do exercise 1-3 days per week use BMR x 1.375
- If you are moderatetely active, for example do exercise 4-5 days per week use BMR x 1.55
- If you are very active, for example do exercise 6-7 days per week use BMR x 1.725
- If you do a lot of sport and physical activities for a job use BMR x 1.9
Once you have worked out the amount of Calories you need per day, multiply this by 7 to get the total for the week.
Alternatively get a more accurate estimate by investing in a heart rate monitor and tracking your heart rate throughout the day.
3. Keep track of Calorie consumption
Count the total number of Calories you consume in a week. (Calorie Count).
4. Add up
Subtract your food calories from the total Calories you are using each week. If you’re eating more than your Calorie intake, you are at risk of gaining weight.
Once you have finished evaluating your Calorie intake it should become clear how you should change your diet slightly to consume less calories. Start by replacing the unhealthy things you could live without, with healthier options. Next look at the activity level you have logged, for instance, if you notice you watch T.V for an hour every night, do Yoga stretches at the same time and burn up to 200 extra calories. Set aside more time everyday to come to the Gym in Cross Hills, near Skipton. It should become clear how many days it will take you to lose a pound of fat. Constantly measure your weight, and body fat index to determine just how much fat you are losing. You can then set a realistic aim for losing as much weight as you want. Remember that just because you are not losing weight, doesn’t mean you are not losing fat!
For a more in depth analysis of your dietary needs, why not inquire about an Andy Torres bespoke diet plan.