The most solid weight loss to get in shape

Following the right habits is necessary in order to lose body fat and get in shape but sometimes we have a hard time sticking with these routine because of poor planning. The significance of developing a plan to lose weight cannot be under-estimated and can often be the difference between ultimate success and miserable failure.

 

Calculate your maintenance level

Most individual don’t even worry with a weight loss plan and think that just by eating less they will lose more weight but this isn’t necessarily right, certainly if you want to max out your weight loss graph you’ll need to calculate your maintenance level. First up you’ll need your RMR (notice I suggest this rather than the more familiar BMR).

To calculate your RMR (Resting Metabolic Rate) you require making use of the next Muffin equation:

* For men: (10 x w) + (6.25 x h) – (5 x a) + 5 = RMR

* For ladies: (10 x w) + (6.25 x h) – (5 x a) – 161 = RMR

w = weight in kg

h = height in cm

a = age

Once you’ve found this, the next procedure is to review your movement level from the following:

1.2      Sedentary      little or no exercise and office job

1.375     Lightly Active     Light exercise/sports 1-3 days a week

1.55     Moderately Active     Moderate exercise/sports 3-5 days a week

1.725     Very Active     Hard exercise/sports 6-7 days a week

1.9     Extremely Active     Hard daily exercise/sports and physical job

The numbers to the left represent what you’ll need to multiply your RMR score with to find your daily maintenance level of calories. Be aware that the activity levels leave a lot to be interpreted by you so the result won’t be 100% accurate but you will get a very good idea of how many calories you should be eating so you can create a solid plan to lose weight.

One other thing I must mention with regards to RMR and a plan to lose weight is that the equations above don’t take into account body composition – or how much fat/muscle your body is made up of. This means that if you have a non-typical amount of lean muscle mass you won’t have such accurate results from your RMR calculation.

 

So there you have the first 2 steps to making a formidable plan to lose weight, keep an eye out for part 2 of this post which will delve into the last 3 steps to assist you design a fully fledged weight loss sketch to help you lose more weight, quicker and easier than you thought likely.