Weight LossAs we’ve mentioned before in a previous post Exercise Basics, the number one reason most people begin exercise regimens is to lose weight. The number one rule to weight loss is you need to consume less calories than you burn on a daily basis.

To lose one pound you will need to lose 3,500 calories. A safe rate is to lose about 1 pound a week, meaning you need to consume or burn 500 calories less per day. You can either do this all with exercise, as long as you are still eating healthy meals, or you can cut back with your calories and split the 500 calories between diet and exercise.

First things first, you need to figure out your Basal Metabolic Rate (BMR), this is the number of calories your body needs just to survive, if you were doing no physical activity at all. Use this BMR calculator from Discovery Health to help you find that number.

If you are cutting your calories in exercise alone, you’ll need to make sure you burn at least 500 calories every day and eat the amount of calories your BMR indicated. If you decide to split the calorie deficient between diet and exercise, you can burn 250 calories every day and reduce your BMR by 250 calories to equal your 500 calorie depletion for the day.

Counting calories is not the rough part, but calculating the number of calories you are burning is. Here is a great infographic helping you to decipher how many calories you are burning per exercise, yet these numbers cannot be exact as it depends on many factors including your gender, age, weight, and genetics can too play a role. You can also try The Most Accurate Calories Burned Calculator that uses your weight to help you figure the number of calories burned for a more accurate read.

Burning Calories

Source: WeightTraining.com – Burning Calories

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