![]() That's why when you are dieting, you should lift AND do cardio at least 3 times a week. The less active you are, the more likely you will need to eat less than your BMR to actually lose weight. But it's close enough that my metabolism should not slow down if I am lifting, doing my cardio, etc. Now that 1700/2200 number I just said might be off because I did not consult the BMR calc just now, but you get the pic. So to lose 1lb per week, I'd need to eat on average, 1700cal. So adding in your activity level like what type of job you perform for work, and how often you exercise will ultimately dertermine your daily active maintainence level. BMR is what it takes to keep you alive given the fact that you're essentially unconscious. For example, I am about 5 foot 9 and 1/2, weigh around 190. It depends how much you are trying to cut per week. This way you maintain your normal metabolism (compared to the crash you would experience if you dipped below your BMR), but are still in a caloric deficit (allowing you to lose weight). You need to be in between your BMR and you caloric maintenance to lose weight. ![]() Caloric maintenance is the amount of calories required to maintain weight at one's particular activity levels (which DOES include all of an individual's daily activities). BMR is the amount of calories required by the body to survive (not including locomotion, digestion, thought processes, exercise, etc). BMR is different from your caloric maintenance. ![]() You must be above, even if only slightly, this while dieting at all times or else your metabolism will crash. This is the amount of calories your body needs to function. The first thing you should do if you want to lose weight is look up your basal metabolic rate (BMR). In essence, your body goes into a starvation mode, which tries to SAVE energy as much as possible (aka saving fat). If you don't eat enough, your metabolism dips and actually starts burning fewer calories. The problem with many diets (or views of diets) is that people think they have to starve to get thin. The simplest aspect of losing weight is that you have to be in a caloric deficit. This is the area that most ATer's have questions about. It's not an all inclusive list, just a few examples.Ĭongrats on quitting smoking and committing to it That's the first step. If you are always a bit off, or need help figuring it out, then generate a list that's heavy on one or two of the categories, so you have a FAQ/cheat sheet of what you can eat. Take a look at what you are eating and work on balancing it out earlier on in the day vs trying to meet one or the other at the end when you are at a deficit in one category at dinner time. It is a problem if one day you are 80% fat, 15% carb, and 5% protein, and attempt to average it out by going the opposite extreme a few days to hit the average though. It's like saying the stock market is down 100 points one day and you should pull out all of your money from all stocks. (IE, one day is off) Try to average out a week to the 30% carb, 35% fat/protein. Msi - similar to any data analysis, I wouldn't worry too much about single points of data.
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