Spring is an excellent time to either start or reestablish your pursuit of a healthier life style. Part of this journey is frequently weight loss related. Regrettably a lot of us make the common mistake of setting impractical expectations of weight loss and then find ourselves frustrated or disenchanted with the entire process and then we end up defeated and give up. To end this pattern we must become better educated so that we are able to set realistic expectations, meet them and find ourselves victorious in our weight loss/health journey.
Here’s a few things that are essential for you to know in order to set practical expectations of weight loss:
1. Resting Metabolic Rate (RMR): this is the amount of calories you burn during a twenty-four hour period. Do not guess this number you really need to know it! There are actual medical tests out there that will figure out what your unique RMR is. Or there are various internet sites that have Resting Metabolic Calculators on them. You’ll have to input your weight, height, gender and age. From this information a general RMR will be given but because it dosn’t know your actual body fat percentage it may be off by as much as 20%.
2. Calories burned during exercise: a lot of people guess this number or believe what the treadmill read out tells them; this is a BIG mistake. A heart rate monitor can help to give you a more exact number of calories burned during exercise. I personaly prefer my Bodymedia Fit or a Bodybugg because it’s pretty darn accurate. The miscalculation of how many calories burned during exercise can contribute to unrealistic an expectation of weight loss.
3. Calories consumed with food and beverages: This is the area where the most mistakes occur. People greatly underestimate how many calories are in the foods and beverages they take in. Remember: even healthy food has calories. If you snack on walnuts believing they’re full of antioxidants and vitamins you’re correct but what you may not realize is that you can be adding as many as one hundred eighty calories to your caloric daily intake – with each and every handful! Take advantage of the numerous internet sites and smart phone apps out there that assist you in recognizing how many calories are in your food and beverages. Or simply read the labels on your food and drink containers. Measure your food when you cook at home with measuring cups and a food scale. Doing so will allow you to better control your food portions.
Whenever these 3 things are taken into account you can set practical weight loss results. Keep in mind that you must burn 3500 calories in order to lose a pound of fat; your calories out must surpass your calories in every day in order to achieve weight loss. I hope this helps and if you just skipped to the last line let me sum it up for you. Eat Less move more and you’ll lose weight.