Posted by: Dr. Tyrone A. Holmes | February 17, 2011

Lose Weight WITHOUT Dieting: Tip #17 – Count Calories So You Can Maintain a Minor Energy Deficit

During the past few weeks, I have been discussing the benefits of determining your caloric needs when it comes to losing weight in a healthful manner (Determine Your Daily Caloric Needs).  I have also described three formulas you can use to determine your Basal Metabolic Rate (BMR), which are the calories you burn at rest, along with an activity factor to account for your daily physical activity (e.g., exercise, work at a strenuous job).  These formulas include the Mifflin-St Jeor method, the Harris-Benedict  equation and the Katch-McArdle formula, and can be used to estimate your daily caloric requirements.  

Once you have determined your daily caloric needs, simply subtract 150-300 calories.  For example, if you require 2,400 calories a day to maintain your current weight, you can lose a pound every 12 days by reducing this intake to 2,100 calories.  You can lose weight even faster if you burn 200 calories a day with exercise (this reduces your time to lose a pound to 7 days).  The most important thing to understand with this approach is that it is both reasonable and feasible for most people.  You won’t facilitate dramatic weight loss, but you will lose weight in a way that is both healthy and effective on a long-term basis.  

To ascertain your daily caloric intake, you will need to determine the caloric content of the foods you eat.  To do this, read food labels for all the foods you prepare.  You can also use an online calorie counter.  Type ‘Calorie Count’ in any Internet search engine to reach sites with extensive calorie and nutritional content data for a diverse array of foods.

NEXT POST – February 20, 2011

Cycle Log: Intensity Phase Week 5

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