• Whitney

Weight Loss Basics

There are so many ads and articles out there telling women that they need to eat less, run more, and stay skinny forever. I have some good news for those who want to lose weight BUT also want to eat without the stress of crazy constraints.

When you break it down, you ONLY lose weight by being in a caloric deficit. This means, you are burning more calories than you are taking in. Yes, your weight fluctuates day to day, hour to hour (which can be talked about in a whole other section by itself), but the key to fat loss is a caloric deficit. Now you go and workout for 2 hours and burn 800 calories, this does not mean you have to eat under 800 calories for that day. You're forgetting to incorporate ALL the calories you'll burn that day by solely focusing on those you've burned working out.

Everyone has a resting metabolic rate (RMR), which is how many calories you burn at rest, and this is about 70% of the total calories you burn in a day. To calculate your RMR simply multiply your weight in lbs by 10. So, for example, someone who weighs 150lbs would have an estimated RMR of 1,500. This means with no activity, their body is using approximately 1,500 calories just to maintain life (breathing, blood flow, blinking, etc.) From here you can estimate how much more you burn based on your activity. If you participate in very light activity, such as cleaning at home, cooking, driving, simple short distance walks from one place to another, your activity number would be 1.2 or 1.3. Multiply this by your RMR (1,500 for example) and you get 1,950. So ultimately my example person would be burning about 1,950 calories a day! This means they may have way more calories to spare in their meals than they think!

People (women in particular, and men sometimes) are led to believe that they have to almost cut food out completely to lose weight, and tell themselves “don’t even THINK about having that cookie!” This simply leads us to have a horrible relationship with food. Food should be treated as fuel for your body. The journey to losing weight and being healthier should be a long term lifestyle goal and not just a quick fix. I am not saying you can’t lose weight fast, but the measures some people take to get there are not sustainable and keeps you in a vicious cycle.

This is just scratching the surface to what goes into nutrition planning and reaching specific goals, but in order to get on your journey and stay the course you have to understand the concept of “calorie deficit = weight loss” and the relationship your body has with food.

Food is the fuel your body needs to function successfully. My goal is to help women build a good relationship with food and understand how to nourish their bodies the correct way that will ultimately help them the life and have the body they are proud of. 😊

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