This is a guest article by Bob Mauer.
Weight loss can become a task of the mind rather than the body.
It’s easy to say you want to lose weight, but following a diet plan can be difficult.
In many ways, weight loss can feel like an impossible task, however it doesn’t have to be. Losing weight can be easy when you have the right tools and help available.
What Are the Important Numbers?
The numbers you need to be concerned about are calories, and your basal metabolic rate (BMR). These are two key figures you must measure in order to successfully track your weight loss.
Please note that I have not mentioned weight as one of the key figures.
Weight is an inaccurate measurement, because it does not take into account the fact that you will gain muscle when you exercise. Since muscle weighs more than fat, and you will also be losing inches — the scale simply won’t be able to detect that.
Mel adds: I’ve writen about this recently in, “Don’t Measure Weight Loss Success By the Scale.
Basal metabolic rate (BMR) is the rate at which you burn calories at rest.
Knowing what your BMR is will help you to know how many calories you need to take in each day. And, as long as you match the number you won’t gain weight.
Manipulating the Numbers
Once you calculate your BMR you can easily figure out how much food you can eat, but still lose weight.
For argument’s sake, let’s assume your BMR is 2,000 calories.
Knowing that you regularly burn 2,000 calories a day without exercise means that you can eat 1,700 calories worth of food and lose weight.
Then, if you take some exercise, for example running on a treadmill, you will burn an extra 200 calories, which gives you a total calorie deficit of 500 calories per day.
It might sound surprising, but by doing this you will lose weight at a rate of 1 pound of weight per week.
Follow Through and Commit
If your overall weight loss goal was to lose 50 pounds, it would take a year to finally lose the amount of weight you want. Usually reaching your initial weight loss goal is only the beginning of the process, so seeing real results can take several years.
Although it may sound like dieting and weight loss is a daunting task when it is looked at in this fashion, you can rest assured that your body is changing and improving, even when you can’t see it, and when the progress seems slow.
It is important to make the effort right now to eat healthy and exercise regularly, because in the long run this will help to create healthy habits for the rest of your life.