THE SECRET TO WEIGHT LOSS

It's fall!!! How has everyone been doing with their weight loss goals? The secret? It's knowing how to work with your BMR -(basal metabolic rate), the number of calories your body needs to function day to day.  Here is what to do: 

• Plug in your weight, height, and age to get your BMR :  Go to bmi-calculator.net/bmr-calculator.
• Now multiply your BMR number by one of these numbers to factor in your daily activity level. (be honest!):

Little to no exercise                                                                 BMR x1.2
Light exercise 1 to 3 days a week                                             BMR x 1.375
Moderate exercise 3 to 5 days a week                                      BMR x 1.55
Heavy exercise 6 to 7 days a week                                           BMR x 1.725
Very heavy exercise 2x a day                                                   BMR x 1.9

• YOU GOT IT! You've got the number of daily calories it takes to maintain your current weight.  If weight loss is your goal, try to cut out anywhere from 250 to 500 calories a day through a combination of diet and exercise (cardio work - 3 to 6 times a week,(30 to 60 minutes per session)  plus 2x week full body strength and toning weight training sessions, as per American College of Sports Medicine) This will achieve a 1/2 to 1 pound loss per week. Remember, safe, effective body fat weight loss is up to 2 pounds per week. So be realistic and patient! Work up to this level...remember, it isn't easy, but its simple....like Nike says, "JUST DO IT"! It works, if you work it! Magic word for the week....is CONSISTENCY!  Good Luck!