My effort to lose weight and to eat healthy I have looked at several different diets. I even tried a couple of different plans but to no success. So, I finally took all the information that I collected over the years and decided on a plan of my own. Here is what I knew;
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I needed to take in fewer calories then I burned.
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I needed to eat fewer carbohydrates and less processed foods.
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I needed to increase the amount of vegetables and fruits that I ate on a daily basis.
The first thing I needed to figure out was how many calories I burned in a day. To do this I turned to the BMR calculation. I found a website that give me the following calculation:
66+(6.3*weight)+(12.9*height)-(6.8*age)=BMR
Depending on your lifestyle add a factor of 20 to 40% to this number. For a sedentary lifestyle you add 20%, for a light activity lifestyle add 30%, for a moderate activity lifestyle you add 40%.
My numbers look a little something like this:
66+(6.3*217)+(12.9*69)-(6.8*43)=1964.6+30%=2553 calories per day
So, in a normal day I need 2553 cal to maintain my current weight. To lose 1 pound per week you need to cut 3500 cal over the course of seven days. Double that number to 7000 cal to lose two pounds per week. My goal was to lose 2 pounds per week so I cut out 1000 cal per day. All this put together means that I can have 1553 cal per day. Depending on how much exercise I got, I could add calories to this total.
How did I track all this? I use a website called loseit.com to track my calories. And an app called Runkeeper to track my exercise. So, for several weeks I tried this plan. I had mixed success and in my next post I will describe the problems I encountered how I overcame them.
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