Two words: Food Tracking. Weight loss can be as simple as calories in and calories out, let’s keep it simple! Think of your nutrition and weight like a bank account that you actually want to create a deficit in. In order to create a deficit, you need to know exactly how many calories you will need to have in your budget for a normal day for your body to function. This is called your basal metabolic rate or BMR, it is dependent on your age, weight, height, activity level and gender.
Figure out your own BMR: http://health.discovery.com/centers/heart/basal/basal.html
BMR is the amount of calories needed to lay in bed all day or the basic functions of your body. If you have a very active life, you will need more calories. Knowing your BMR is a great place to start but it is also vital that you have a clear understanding of what you are taking in for calories each day. For weight loss it is imperative to start tracking everything you eat and drink that has calories. This will force you to get into the habit of conscious eating, reading labels, serving sizes and nutritional information as well as give you the knowledge of what you are taking in for calories. Track everything that you put in your mouth right down to the cream and sugar in your coffee or the butter on your toast.
Your nutrition is like a bank account--you want to create a deficit in your calories to lose weight. If you focus on cutting out 250 calories a day from your typical diet and focus on burning 250 calories through exercise you will lose 1lb of fat per week without feeling like you are starving yourself. This is because 1lb of fat equals 3500 calories so to lose 1lb in a week you need to cut out or burn off 3500 in that week.
By tracking your food, you will learn where your calories come from, where you can afford to cut back or spend a little bit more. You naturally gravitate toward the foods that will nourish your body and satisfy your taste buds while staying within your budget! Keep it real by making small, healthy but realistic changes to your daily food choices. Work with a Sharecare Elite Trainer to gain access to a dynamic food tracker that will help you figure out how to create your deficit! Everyone needs a coach along the way. Another great resource for food tracking is www.myfitnesspal.com, look me up and let me know you found me on Sharecare: coachweaver.