To be able to make full use of this, you need to understand How to Successfully Lose Weight – Step One. Don’t try and skip ahead, because the necessary basics won’t be in place.
Calories are important, but they are not 100% accurate, don’t let anyone fool you on that nonsense. If you eat whole food you do not absorb all the calories you are taking in, whereas if you eat cookies you will likely absorb a large amount of the available calories. This is another reason why step one was important. At this point your body should be revving on all cylinders and you should have a healthy base.
How to Successfully Lose Weight – Estimating Maintenance
So calories are important, even if we can’t estimate them well, and they are not the be all and end all as many people in the fitness industry try and push. You don’t need to know exactly calculate you calories but you do need to have an estimate of how much you should be eating to maintain weight.
Why? Because if you know what you need to maintain you can go slightly below and lose weight. Boom! You’re on track, so let’s begin.
The graph above contains 3 parts that dictate your daily energy expenditure, in other words the energy you use up on a day to day basis. Above this you gain weight, below it you lose weight. Simply put, if you know this you can understand how to lose weight successfully.
Thermic Effect of Food is the energy required to digest a food
Activity Energy Expenditure is the energy you expend while doing exercise
Resting Metabolic Rate is the energy your body uses to survive if you were to lie still in bed
Step 1: Body Fat Percentage
You might be thinking “why is this so complicated?”. Just follow the steps exactly as I have laid them out and you will not fail.
To assign a number to your total daily energy expenditure you need to extimate your resting metabolic rate. This is how you do it.
Use your body fat percentage (use this site to estimate it) and then follow the formula below.
If you only know our bodyweight in pounds then use google to convert it to kg.
Now you know how much of your body weight is fat in kg.
Step 2: Lean Body Mass
The next step is to figure out how much of your total bodyweight is lean body mass, e.g. organs and muscle
How to successfully lose weight step 2 is almost complete. If you have come this far then you have the necessary motivation to be successful.
Step 3: Resting Metabolic Rate
The final step when calculating your resting metabolic rate is the formula below.
At this point you have you have estimated your resting metabolic rate decently well. If you remember the little chart below then you know have an idea of the largest portion of it.
Step 4: Activity Energy Expenditure
To complete how to successfully lose weight part 2 you need to complete one minor calculation. For this you only need to look at the picture below and pick which one describes you best. This is essentially how active you are as a person. If you’re an athlete you’ll be high up on the table, if you’re a normal person who spends a lot of time in the office you’ll be lower on the chart.
All you’ll be doing is multiplying the result from step 3 by the most accurate value on the chart. Most people overestimate how active they are, you are likely more sedentary than you think.
You do not need to calculate thermic effect of food, because this is extremely small most of the time and will have a minor impact on your final value. The final step is figuring our what your goal calorie intake should be. If you remember you now know your maintenance, but we want to lose weight!
I have made this as simple as possible for you. There are slightly more accurate ways to calculate this and adjustments I would personally make, but this will work for you. You can aim to be under your maintenance value by 3500 calories per week, or in other words 500 calories per day.
So if we take the example from before, this person would subtract 500 from 2390, which would result in roughly 1890 calories. Bear in mind that the body is not a machine and you will NOT lose weight every day.