I see a lot of people kill their mind and body over weight loss, with no results! Unending debate and disappointments! So I’ll be digging a bit of weight loss science this month! Let’s go back to the basics and talk about some science to how to plan and work on weight loss! Guest Blogger – Sanjeev Saikia!
I’ve been helping people with weight training and HIIT for the last 8 years now. I am a certified HIIT Trainer by passion (on the sides)! I live in Singapore where everyone is thin. Still they struggle with weight loss! A typical observation is of people coming to the gym religiously for a while, checking their weight regularly and then suddenly I stop seeing that person completely!
Hours spent in the gym and no weight loss (at least not what you desire). One needs to look at weight loss a bit scientifically. Using that science can be really useful on losing weight methodically. So here it is – the most important science behind Weight Loss – BMR- Basal Metabolic Rate.
What is BMR/TDEE:
You might be surprised that we burn most of our daily calories without much of an effort. Our body burns calories to keep our heart pumping, lung breathing and organs functioning. The calories used to maintain these basic bodily functions add up to make your Base Metabolism . Basal essentially means base — think of it as the number of calories that’s just enough to cover your body’s bases/ basically calories that are enough to live and not exercise. According to American Dietetic Association. “It amounts to 60 percent to 75 percent of the total calories you use daily, and there’s no physical activity required for this.” In other words, you burn around 60~75% calories without lifting a finger, that’s why BMR is also knows as “Resting Metabolic Rate” [RMR].
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.
It is imperative for people trying weight loss to know how BMR can help you better estimate your calorie needs for weight loss. Crash diets, crazy number of hours in the gym really don’t help long term. There is a bit of a science to it which will simply the plan!
First things First – How to calculate your BMR (there’s enough on Google on this)
BMR calculation factor includes your height, weight, age and your gender and then access how many calories you need to eat daily to maintain your current weight.
Hence, if a man exercises 2 days per week, his TDEE will be 1,735.32 x 1.375 = 2,386.07 calories
If the women exercise 5 days per week, her TDEE will be 1,357.4 x 1.55 = 2,103.97 calories
Now you know the numbers of calories you need to intake if you want to maintain your current weight and you don’t want to change.
Applying BMR calculations to your weight loss
Once you know your BMR and the number of calories you need to take to maintain your current weight, then you basically need to set up how many calories you need and add physical activity. When you lose weight, your BMR decreases and you require fewer calories per day.
Increase your Physical Activities:
The BMR calculation ask you about your level of activity to adjust your BMR based in your physical activity.
You can influence your BMR through exercise. Some tips:
- Balance your workout: Strength training is great! Only cardio/aerobic exercise temporarily boost your BMR, and hence you need strength training. Strength training provides a more lasting boost to BMR by altering your body’s composition. Muscle at rest burns more calories than fat at rest, so a proper balance of your workouts between cardio and strength training is essential to weight loss.
- Putting yourself in a 500-calorie deficit every day should result in the loss of one pound every week, and if you want to increase the deficit any further then that is possible by adding exercise. If you burn 250-calories every day, you will lose around half pound every week. Do your own calculations.
- A “calorie is a calorie” it doesn’t matter where it is coming from. If you are eating more than your body can burn you will still put on weight, it doesn’t matter if it is healthy or unhealthy [unhealthy food will have other medical impacts]. Take help of Smartphone app to plan your calories, some examples are: http://www.healthline.com/health/diet-and-weight-loss/top-calorie-counter-iphone-android-apps#1
Carefully and Sensibly
One needs a well functioning metabolism. If you eat well (as per the calories you need) and combine that with strength training, running then you are kicking your metabolism pretty well. It won’t be healthy if you cut down too sharply on calories, do too much exercise without eating properly, or take other extreme measures. Weight should always be lost gradually. BMR will help you in planning your weight loss goal.
Hustled by Sanjeev Saikia – a die-hard gym enthusiast, a mountain-climber, a wannabe runner – based out of Taiwan and Singapore.
You can direct all your weight loss queries at email@example.com