So....You Want To LOSE Weight?

Simple, right?
Eat as little food as you can. Near none, just eat some a tiny little bit of food daily. And watch the pounds just melt off.
Wrong. Eating no food, will actually have the negative effect. You can actually GAIN weight.
I know, I know most of you are probably screaming at your screens right now.
Holding your heads already, not getting it.

  Your body, is a very complex structure. Yet it is so simple to change.
The formula in its most simplistic form is as follows:
Calories in<Calories out.

There is a difference with, "weight loss" and "fat loss".

Our aim, is for fat loss.

Some Basic Terminology for along the way:

1). BMR (Basal Metabolic Rate): The base amount of calories, you would need if in a comatose state, to maintain your body composition.
2). NEAT (Non-Exercise Associated Thermogenesis): Calories burned by non exercise activities (washing dishes, walking, talking, etc). Also called incidental exercise, something everyone has a good amount of control over.
3). EAT (Exercise Associated Thermogenesis): Calories from planned exercised.
4). TEF (Thermic effect of feeding): Calorie expenditure associated with eating.
5). TEE (Total Energy Expenditure): The total calories you require, basically to live and be healthy.


In a more complex form, here is the formula to use as a measure on how to lose fat:

BMR= 370 + (21.6 x LBM) Where LBM = [Total weight (kg) x (100 - Bodyfat %)]/100

LBM=Lean Body Mass.

Now, in order to decide what you need total, you must factor in your Activity level:

This is your TOTAL COST OF LIVING, NOT just TRAINING:

1.2= Sedentary (desk job and light exercise)
1.3-1.4= Lightly active (light daily activity, and light exercise 1-3 days)
1.5-1.6= moderately active (moderate daily activity and moderate exercise 3-5 days)
1.7-1.8= Very active (Physically demanding lifestyle and hard exercising 6-7 days a week)
1.9-2.2= Extremely Active (Athlete in endurance training or a VERY HARD and physical job)

You Take your BRM x Your activity level.
To get your total required calories.

Now, in order to lose weight, you take and minus 20% from that, and eat those calories.
Eat that for 2 weeks, if no loss, re-calculate and minus a tad more.
Never got below 1500 for men, and 1200 for women,
not for a prolonged time.


That is the basics for now.
I will get more in detail about macronutrients(Carbs, Fats, Protein)
What role they play, and how much of each you should be eating.

Until next time,
Corey.