There's a few things you need to understand.
For starters, the only way to lose weight is to create a calorie deficit. That means burning more calories than you consume.
Now, there are a few things you can do to find out how many calories your body needs to maintain its current weight. You could calculate your BMR (basal metabolic rate) which is the number of calories your body would burn if you slept all day. You could also calculate your maintenance calorie rate, which takes into account how much work your body does everyday.
I've taken the liberty of calculating them for you.
Your BMR is 1897.48 calories per day.
Your maintenance calorie rate (considering your activity level to be medium, which means light-moderate intensity exercise nearly everyday of the week) is 2350 to 2550 calories.
Now, they key to "weight loss" is finding out those numbers and then consuming less calories than them. For example, if your maintenance rate is 2350 calories (as it is in your case), if you ate 2000 calories, you would, theoretically, lose weight. Alternatively, you could eat more than your maintenance rate, but exercise hard enough so you burn off more calories than you consume.
One pound of body fat consists of 3500 calories. That means that in order to lose one pound of body fat, you need to consume 3500 calories less than your body requires to maintain its current weight. A realistic goal is a pound a week, which amounts to 500 calories a day.
3500 calories divided by 7 days of the week = 500 calories per day.
Not all calories are created equal. Try and incorporate a high protein low carbohydate diet into your routine. This gives your body less energy to burn (forcing it to dip into its fat reserves for energy) while simultaneously giving it more material with which to build, grow and repair itself. It will get you the body that you want (as long as you stay beneath your maintenance rate).
In short yes, 640 calories a day would mean you're burning 640*7=4480 calories a week. That's nearly a pound and a half a week.
Keep up the good work :)
I too am trying to shape up.
http://ift.tt/1kx1Beg
For starters, the only way to lose weight is to create a calorie deficit. That means burning more calories than you consume.
Now, there are a few things you can do to find out how many calories your body needs to maintain its current weight. You could calculate your BMR (basal metabolic rate) which is the number of calories your body would burn if you slept all day. You could also calculate your maintenance calorie rate, which takes into account how much work your body does everyday.
I've taken the liberty of calculating them for you.
Your BMR is 1897.48 calories per day.
Your maintenance calorie rate (considering your activity level to be medium, which means light-moderate intensity exercise nearly everyday of the week) is 2350 to 2550 calories.
Now, they key to "weight loss" is finding out those numbers and then consuming less calories than them. For example, if your maintenance rate is 2350 calories (as it is in your case), if you ate 2000 calories, you would, theoretically, lose weight. Alternatively, you could eat more than your maintenance rate, but exercise hard enough so you burn off more calories than you consume.
One pound of body fat consists of 3500 calories. That means that in order to lose one pound of body fat, you need to consume 3500 calories less than your body requires to maintain its current weight. A realistic goal is a pound a week, which amounts to 500 calories a day.
3500 calories divided by 7 days of the week = 500 calories per day.
Not all calories are created equal. Try and incorporate a high protein low carbohydate diet into your routine. This gives your body less energy to burn (forcing it to dip into its fat reserves for energy) while simultaneously giving it more material with which to build, grow and repair itself. It will get you the body that you want (as long as you stay beneath your maintenance rate).
In short yes, 640 calories a day would mean you're burning 640*7=4480 calories a week. That's nearly a pound and a half a week.
Keep up the good work :)
I too am trying to shape up.
http://ift.tt/1kx1Beg
via Smart Health Shop Forum http://ift.tt/1sj2maR
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