A friend asked me for help losing weight, this is my response.
A very good friend who reached out for help losing weight asked me where to start. I asked her if she had read my recent post on my nutritional methods, and she said she had not. I asked her to start there.
In the mean time, I asked her some questions about her body, and she was brave enough to share the answers. With the answers, I was able to give her a plan. The plan looks like this:
She is 31, 5’2″, sedentary, and 192 pounds, which means that:
Her BMI is 35. BMI of 30 and above indicates a higher frequency of heart disease and other ailments, and is commonly called obesity. I am obese as well, and it means that we should both weigh less than we do for health.
Her Resting Metabolic Rate (RMR) is 1614 calories and her Basal Metabolic Rate (BMR) is 1631 calories. This means that if she were in a coma, her body would still burn over 1600 calories.
Her Total Daily Energy Expenditure (TDEE) is 1957 calories. This means that this is what she burns in an average day, with all of her walking, driving, and living.
A reasonable deficit to lose weight, about a pound a week, is 500 calories per day below TDEE, so 1957-500 = 1457 calories. If she eats only 1457 calories a day, she will lose about a pound a week. With exercise, it will be more, but exercise is not necessary, just recommended.
So, using the analogy of money I refer to in my post above, she is walking around with $1450 in calories to spend each day.
Here are some common fast food items that will use most of this allowance.
The 7-layer Taco Bell burrito she ate the other day is about a third of her daily calories.
is worth about $500 in calories.
Alternatively, she can get a lot more for her money by eating vegetables and fruits. Most servings of a cup are less than 100 calories each. She could either eat one large fast food sandwich, 3 burritos, or 14 cups of vegetables in a day, and no matter which of these she chooses, she would be under her calorie goal, though there are great mental and energy benefits to the latter.
The key is to know how many calories she is eating, and how many she should eat. If she stays below her goal, she will lose. It’s that simple.
If you’d like me to help you with your nutritional profile, contact me at email@example.com. I’d love to help you get healthy.
About lemasneyJohn is a father, designer, artist, manager, consultant, technologist, open web advocate, and open source evangelist living in NJ
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