First of all, let me start by saying I am impressed and congratulations. I Have questions requarding the mechanics of the weight loss for myself. I have recently started exercising and change the way I am eating. I am a 309 lb woman. I had an eating addiction that made me eat around 3000-4000 calories a day. Now my caloric intake is around 1200-1500 a day. And plus i just started doing aerobics an hour a day to start out. Whick i hear is around 500 calories burnt off. I am confused on how much i can expect to lose with this change. I calculated my BMR which is 2180 at resting rate. Its confusing to me how to incorperate the BMR, the calories, I burned , The ones I ate, and how it all works. Is the deficit in the calories I stopped eating count as lost calories too? can I add that too the calories I exercised off?
It's not an exact science. Basically take your total calorie intake for the day, subtract your BMR, then subtract the total calories you burned off during your estimated exercise. What's left is your calorie deficit. It takes 3500 calories to lose 1 pound, so if your deficit is, say 500 calories a day, you'll lose a pound in 3500/500 = 7 days... WHICH IS COMPLETELY HEALTHY. I don't recommend trying to lose more than a pound or two a week.
All of the numbers, calculations, explanations, and all that jazz are up on my web site.
For specific information and step-by-step guidelines on how to lose weight and be healthy, visit my web site for all kinds of details about proper diet, nutrition, exercise, weight-lifting routines, and more.
Most importantly, make sure to download my FREE eBook, "Rick's 18 Tips for Healthy Weight Loss."
P.S. As a disclaimer, I'm not a doctor or health professional. Please seek the advice of your doctor before implementing any of my recommendations.
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