I have been inspired by a client this week to talk a little more about what it takes to put on and lose weight.
Let's talk numbers first:
Calories in a pound (lb) of fat = 3500
If FAT was purely FAT (it is made up of other stuff too), it would take 3500 Calories, or 500 Calories per day in a 7 day week to burn a single pound (of fat).
Average BMR (daily Calories needed to survive) of US citizens:
--Men: 1,662 (eh, probably a little higher than the reports showed for the average male)
To lose weight: Calories OUT must be GREATER than Calories IN
- (YOUR BMR + YOUR Activity, in Calories) MUST BE GREATER than (Calories you eat)
For example: Say my BMR is 2200 and I burn about 700 calories a day form working out. I have to eat less than 2900 calories a day to lose weight.
THIS DOES NOT MEAN YOU SHOULD STARVE YOURSELF to lose weight. It means to take it like a staircase of calories. Start with cutting down 200 net Calories a week, then 200 Calories less the next week. This is how we prevent Yo-Yo dieting.
The opposite is true for gaining weight.
(YOUR BMR + YOUR Activity, in Calories) MUST BE LESS than (Calories you eat)
SAME IDEA. Adding 200-400 calories to your daily regimen weekly is the best way to gain weight without getting fed up with overdoing it for a little bit and slingshotting back. Luckily, what I find happens when bulking however, is that your stomach is a good guide. Pushing a little past the point of satisfied is a good way to gauge if you're eating enough when starting to bulk.
You might be able to tell that I am not huge on working around numbers as I find that it can be exhausting, time consuming, and due to poor measurement devices/Calorie reads, a bit imprecise anyway, but this is there for anyone that likes that type of guide. Personally, I am all about the small lifestyle changes that accumulate to weight loss and weight gain, but all ways are good! Whichever one works for you is the one that you should pursue!
Ah, that part is the (relatively) easy part. Calories in versus Calories out. Next, I want to explore the difference between eating junk food and eating healthy food when dieting/gaining weight. Additionally, exercise TYPE has a bit of a roll as well, which we have talked a little bit about, but will go into more to continue this discussion.
Fun Fact: If you are wondering why I keep capitalizing the C in Calories (not sure if I mentioned this in the past):
1 calorie = the amount of heat required at a pressure of 1 atmosphere of pressure to raise the temperature of 1 gram of water 1 degrees Celsius.
In other words, it is a TINY amount of energy
1 Calorie = 1000 calories. We measure our food and energy consumption in the 1000s - saves a lot of zeros being written down and makes MATHS a little easier.