Weight Loss

In its simplest form, create a caloric deficit and you will lose weight. How do I create a caloric deficit? Simple, take in less calories then you use. How do I do that? Well first off you would need an idea of how many calories your body burns in a day (not including exercise); this is your resting metabolic rate (RMR). The easiest way to get an estimate of this number is to multiple your body weight by 11 for a female, and for a male multiple your body weight by 12. This will give you a good estimate not an exact number, but it’s a good guideline to use. To get the actual RMR is a bit more complicated, there are many factors that come into play.
So if you’re a female and you weigh 150 pounds your RMR is approximately 1650 calories, (150×11=1650). To lose 1 pound you need to have a deficit of 3500 calories. So if you go on a diet of 1300 calories daily your deficit would be 350 calories per day and you would lose 1 pound every 10 days. Theoretically
Why do I need to exercise? I’ll just diet and within a few months I can lose the weight. Well here’s what happens, your body goes into self preservation mode and adapts by slowing your metabolism to make up for the lack of food intake; and also starts to break down muscle for energy. Adding daily exercise prevents this process from happening.
So here’s the skinny, for best results; diet and exercise combined is the way to lose excess body weight (fat). Cut 350 calories daily with diet and 350 calories daily with exercise for a total daily deficit of 700 calories and you will lose 1 pound every 5 days. Theoretically
Obviously it’s a bit more complicated in reality; there are a lot of other factors that come into the equation. However that is the simple science behind weight loss.

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