We’re all going to die!!!

We’re all going to die!!

… Or so scientists and researchers make it seem. Every day, someone makes a new researched claim that this or that is bad for you. One day, it’s the solution to weight loss, the next, possibly cancerous or may halt weight loss. Where do you draw the line? What is safe and what is unsafe?

Pants too small for bulging obese waist

Weight loss is simple. “You’re crazy! I’ve struggled with weight my whole life.” It really is easy and I’ll sum it up in four words… wait for it… “Output MUST exceed input.” There is no magic food that will melt the fat away, no magical pill that’ll unlock your inner furnace. Output must exceed input. It’s that simple.

Now that the simple thing is out-of-the-way, let’s get down to the tricky part. “I understand you have to burn more calories than you consume to lose weight, how do I know what’s what?”

Again, there’s a simple solution to this, BMR or Basal Metabolic Rate. In layman’s terms, BMR is what your body burns with normal day-to-day functions such as sitting, walking, sleeping, you get the idea.

“Ok, I understand what BMR is now, how do I know what my BMR is?” Are you ready for the tricky part? There are plenty of BMR calculators online or if you’re interested in channeling your inner calculus teacher, here’s a formula to use.

How to calculate basal metabolic rate by gender:


[box]BMR for Women: 655 + (4.35 x body weight) + (4.7 x height in inches) – (4.7 x age).

BMR for Men: 66 + (6.23 x body weight) + (12.7 x height in inches) – (6.8 x age).[/box]


A caloric deficit of 3500 calories is equal to one pound loss. If your BMR is 1800 calories and you restrict your eating to 1300 calories, not taking into account exercise, you’ll have a 1 pound loss by the end of the week.

You don’t want to have all 1300 calories in one meal, you want to spread them out over a days’ time. 1800 calories is just an example and will vary from person to person. When exercise is added, caloric expenditure will be higher, obviously. The leaner the protein, the fewer the calories, choose lean. Complex carbs, which are digested slowly in the body having little effect on blood insulin levels, are a much better choice than simple carbs, which are fast digesting and cause a spike in blood insulin levels, which in turn causes your body to store fat.

[box type=”important”]Forget about all the groundbreaking diets, revolutionary weight loss pills, output must exceed input in order to effectively lose weight. Don’t worry about whether something is labeled as safe for your diet because, in all likelihood, tomorrow it’ll be labeled as bad for you. If you have to question whether it’s good for you or not, you already know the answer. Don’t negotiate with your mind.[/box]

William Lockley

Real person with real results, 140+ lost in 9 months, no gimmicks or surgery. Not possible? Think again... Hard work always wins out in the end. My website: fitdynamics.net

Leave a Reply

Your email address will not be published.