Weight Loss – What You Need to Know

Weight Loss – What You Need to Know

My clients ask me a lot about weight loss. I hope this guide will help you to understand how weight loss actually works and why your workout, as well as your eating plan, is so important for weight loss.

The most important part of weight loss is this equation:

Weight Loss = Fewer Calories In Than Calories Burned.

I know this sounds technical and not very motivational. However, if you can master this equation, and follow the points I am going to list below, then you will be well on your way to the leaner, fitter and more healthy body that you have been dreaming of.

So, let’s get started…

1. Let’s Look at Your Basal Metabolic Rate or BMR.

Your BMR is the number of calories which your body needs to function if you were in a coma-like state. This means the number of calories that your body needs to breathe, make your heart beat and so on.

We need to find your BMR so that we can determine your foundational calorie intake value. Yes, I know this sounds complicated, but there are many ways to do this on the net. Unfortunately, most of them aren’t that accurate.

Click Here

to go to my personal favorite BMR calculator. Once you have your BMR,
you can make a better plan for your calorie counting.

2. How you can do effective calorie counting.

Calorie counting? What the heck is a calorie anyway? Here is the scientific explanation that I got from Google:

A calorie is the amount of energy needed to raise the temperature of 1 gram of water through 1 °C

(now usually defined as 4.1868 joules).

That is a bit too technical for my liking. The basic and more understandable answer is that calories are energy. Nothing more and nothing less.

How can you count calories effectively? The best way is to download an app for your mobile phone. There are many available for IOS as well as Android devices. Then use it to determine how many calories you have consumed throughout the day. Be sure to keep a record of this and update it throughout your day. This will give you the total number of calories which you have consumed for that day.

How will calorie counting help you lose weight? Let’s go back to the equation that I mentioned at the beginning of this post. You now have the total number of calories which you consumed for the day. You also have your BMR calorie count. If you subtract your BMR calorie count from your total calorie daily intake, you get the number of extra calories that you consumed more than the amount needed for basic bodily functions. This is the number of calories
that you are needing to reduce, to lose weight.
Bobby Lane Fitness - Weight Loss

3. What should you eat?

Here is the good news! You can eat anything you want to eat!

Yes, that’s right. You can eat anything, but you need to keep your calorie goals for the day. How does this work? The easiest way to explain this is to say that a calorie is a calorie. It doesn’t matter if it is in vegetables, your favorite pudding, or meat. It stays a calorie. Let’s use a pound of lead and a pound of feathers as an example. They both weigh the same, but there is a vast difference in the volume of each. You will have a much bigger
ball of feathers than the small block lead.

The same principals work for calories. If you eat your favorite pudding, it might contain 500 or even 600 calories per 100 grams serving.  Whereas 100 grams of salad might only have 50 calories.  The choice comes down to how much volume of food you want to eat in a day.

I would advise against a diet of minimal, high-calorie foods per day. The main reason being, you are going to get very hungry, and the chances that you are going to get all the nutrients and vitamins that you need is going to be very slim. Rather get a good eating plan that will give you a balanced diet. This will keep you healthy for longer.


4. How does your workout influence weight loss?

Having a well-balanced workout routine will not only help your body to torch some of the extra calories that you are consuming, it will also make you a stronger and a healthier individual. It will also help to increase your lean muscle mass. This means the higher percentage of lean muscle mass you have, the higher your BMR will be.

How would more lean muscle mass make your BMR higher? Lean muscle needs calories to sustain and repair itself while it is at rest. So, for your body to sustain itself with a higher lean muscle mass percentage, it will need more calories to do this, which pushes up your BMR.


Now let’s put all this information together.

Let’s go back to the weight loss equation:

Weight Loss = Fewer Calories In Than Calories Burned.

When you combine reducing calories with a workout plan, you are attacking those extra calories from both ends!

Reducing your calorie intake will influence the higher end of the extra calories which you consumed. (Fewer calories in) Adhering to a good workout plan will burn more calories at the lower end of the extra calories which you consumed. (Increasing your BMR)

That’s when the miracle will happen. You will start losing weight!

I would love to hear any questions you might have or stories you might want to share your own weight loss endeavor.

Please leave your comments, feedback or questions in the section below.


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