Originally Posted by Catseye
There is only one way to lose fat. That is to burn more calories than you take in (eat).
Here's what I recommend. First, figure out your Basal Metabolic Rate. This is a number that represents the calories your body burns in running its life-supporting processes: breathing, heartbeat, brain activity, cell growth, baby making, etc. What you would burn if you lay on a flat surface and didn't move a muscle. Here's the formula:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
So for example, using made-up numbers, a woman weighing 125 pounds, 5'5" tall and 30 years old, her BMR would be 1363. (655 + [4.35 x 125] + [4.7 x 65] - [4.7 x 30] = 1363)
If you eat exactly your BMR, you would neither gain nor lose weight. So the trick is to consume fewer calories than your BMR, see?...
only one way to lose weight, eat fewer calories than you use. Everything else is a embellishment of that rule.
There is a much simpler way to calculate your BMR. Multiply your body weight in pounds by 10.9. That's your BMR.
The definition of BMR above is correct. It's the number of calories your body burns to do all the things it does automatically.
So if you eat only your BMR number of calories, you will lose weight because you don't lay perfectly still in bed all day. Everything you do beyond that burns calories in addition to your BMR calories.
The basic formula says it all. add fewer calories to your body than you burn up.
You can do that two different ways:
Add fewer calories (eat less)
Exercise (burn up more)
If you do either one, above and beyond what you are doing now, you'll lose weight. If you do both, you'll lose weight much faster.