It would help to know how long you have been trying to lose weight and how much you need to lose. To lose weight safely, you only want to lose 1-2 pounds per week. The closer you are to your ideal weight the more difficult it is to lose weight. Have you lost some weight and find yourself now stalled?
There could be a few possible reasons. You may not be eating enough calories, so your body is compensating by slowing down your metabolism. You may be eating more than you realize. Writing what you eat in a food journal will help you remember what you are eating. You may need to up your exercise level or vary your exercise routine, especially if you are stalled.
Forgive me if I’m telling you something you already know, but follow these steps to figure out if you are eating a proper amount of calories.
1. Calculate your BMR(basal metabolic rate), which is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
2. Calculate your activity level. Figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Calorie Calculator
3. Keep track of how many calories you eat. Use a food journal to write down what you eat and drink each day.
4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, you'll gain weight. If you're burning more than you eat, you'll lose weight. To lose one pound, you need to burn 3500 calories.
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