|
Posted by: cdela12345 on 2009-07-03, 00:49:03
Hi there, I 'll try my best to explain. Your resting metabolic rate (RMR) represents the calories you burn if you are sitting in bed all day, doing nothing. Not even reading or thinking, just being a vegetable. It is the basic energy requirement for your body. Most everyone does not fit into this category, and have some type of activity. Even if it is just going to work and sitting at a desk, you burn extra calories just going about your daily tasks. At minimum, a sedentary person who does not exercise needs 1.2 times their RMR. So, the minimum calories you need to eat in order to simply maintain your weight is probably around 1800 calories. You seem like you are more active than a sedentary lifestyle, as you get a basic amount of exercise in your daily life. In the case of exercise (cardio, like running and walking) just 3-5 times per week, you can eat about 1.35 times your RMR. In this case, you 'll need 2025 calories a day. From there, you must know that 3500 calories is one pound. In order to lose one pound of fat per week, you must have a "calorie deficit " of 500 calories PER DAY. In order to lose two pounds of fat per week, you must have a "calorie deficit " of 1000 calories PER DAY. Take into account, however, that in the beginning you will lose weight pretty quick because water weight and other metabolic processes will be taken by surprise. So yeah, you seem to want to lose 10 pounds in a month. It can be done -- you 'll want to aim for losing about 2 pounds a week. So, in a 31 day month, you 'll probably have lost 9-10 pounds. So, you need a 1000 calorie deficit per day. You can do this in a few different ways: 1) You can decrease your eating by 1000 calories and do absolutely nothing else. This is not the recommended route, as no growing adult or adult should eat less than 1200 calories a day. 2) You could eat 2000 calories a day and then exercise until you burn 1000 calories. This is definitely not the recommended route, either. Who has the endurance to walk and run ten miles a day? 3) You can eat 550 calories less and exercise to burn 450 calories a day, everyday (or eat 600 less and burn 400, or eat 500 less and burn 500, etc). This balance is definitely what you 're looking for. Eat about 1450 calories a day and try to walk and/ or jog about 4 miles a day. In other words, walk for about 30-35 minutes in the morning and jog for about 15-25 minutes (depending on your mile time) in the evening. A good standard measure is that 1 mile burns 100 calories. Don 't think that only 100 calories per mile is too little, though, because exercise not only burns calories while you are doing it, but it boosts your metabolism all throughout the day! That 's why I always recommend, to everyone, to do a morning and a nightly workout. I hope this helped -- if you have any other questions let me know. |
