If you are looking to drop some extra pounds, remember that anyone is capable of losing weight. While you may have heard others grumble about the challenges of weight loss, the reality is that once you understand how calories work and how to create a deficit, the path to weight loss becomes transparent and attainable. First, you need to know how many calories you need to function before determining how to create a deficit.
Function
Calories help your body perform the day to day functions necessary to exist. Your weight, age, activity level and gender affect the amount of calories your body needs. Your basal metabolic rate (BMR) (how many calories required at rest), activity level and the thermic effect of food (the calories needed to consume and process food) determine the actual calorie requirement.
BMR
Your BMR may comprise about 60 to 70 percent of your total calorie expenditure. A quick way to determine your BMR is to multiply your weight by 10. The resulting number is the amount of calories your body uses for your BMR. When dieting, you should never create a calorie deficit below this number.
Food Calories
Food calories come from fats, proteins and carbohydrates. When creating a calorie deficit, be sure to maintain a healthy ratio of food calories. The USDA suggests that a diet should be comprised of 50 to 65 percent carbohydrates, 20 to 35 percent fats and 10 to 35 percent proteins.
Calories Burned
To burn one pound, you must burn 3,500 calories. To achieve this goal safely consider creating a calorie deficit of about 300 to 500 calories per day. At that rate, you will burn one pound every 7 to 10.5 days.
Exercise
Combine a calorie deficit with an increase in calorie expenditure through exercise. By reducing your caloric intake by 500 and increasing the amount of calories burned to 300, you should lose one pound in about 4.5 days.
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