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The Weight Is Over! (Understanding Your BMR)
By Randy Mclean
While weight loss trends come and go over the years certain principles remain unchanged. At the very foundation of successful dieting is the issue of quantity.
This can be one of the most confusing things for people who are trying to lose weight. If properly mastered, the simple technique in this article will save you years of trial and error.
Although it is important what foods you eat and what they are comprised of there is one thing that is more important, quantity. Once this is taken care of you can skyrocket your results even further by going deeper into other areas. Namely, carbohydrates and protein.
Properly portioning these macronutrients will help, but your results will be in vain if you don't know how much you should be eating.
Everyone has what is called a BMR or Basal Metabolic Rate. This is how many calories your body needs to maintain its weight. A good figure is to multiply your body weight in pounds times 12. In order to lose weight you would use the number 10.
Here is where the confusion begins. While the basic rule above applies to most individuals some people will find their experiences will vary. You must learn how to recognize this and more importantly, how to cater to your body and its unique requirements.
To begin, start with the number 10. Always start higher and then drop from there, not lower. If you see the results you want after 7 days then this is a good number to work with. Allow variables no more than 2 weeks but no less than 1 week to work then adjust accordingly. This will always let you know what is working and what is not.
A Quick Note On Scales
In the long run it matters more how you look in the mirror rather than what the scale says. Although this is true, it is important to monitor your weight because it is a good gauge for results.
If you don't see your weight lower on the scale use a tape measure first before you drop your calories or add more exercise time. You still could be be losing fat but gaining lean muscle at the same time. Also, fluid retention plays a big part. Make sure you are consistent with your weigh-ins and preferably when you first awake with nothing on. Only weigh yourself once per week. It not something to become obsessive about. Again, allow variables no more than 2 weeks but no less than 1 week to work then adjust accordingly.
Remembering this technique
from the start will help to build a solid weight loss foundation. Then
it is only a matter of time. You can do it!