So you’re headed to the gym to work out, and you’re feeling pretty good about it. You might even be looking forward to it. But then, all of a sudden, a nagging voice in the back of your head starts up. It’s not quite the same as that friend who, every time you try to talk about your new weight loss goals, throws a million annoying questions at you. It’s more like that annoying voice in the back of your head that keeps asking: How much energy do you need to lose weight?
How much energy do you need is a question that pops up every time you lose a pound. If you’re like most people, you’ve probably found that the question is pretty much unavoidable. Every time you step on the scale, there it is, staring you in the face. How much energy do you need to lose weight. How much effort does it take to lose weight. How long will it take for you to lose weight. Etc. Etc.
If you’re new to this, it can feel a little overwhelming. You want to ask yourself, How much energy do I need to lose weight? And then, in the next breath, you have to stop and ask yourself, How much effort does it take to lose weight? And then, again, you have to stop and ask yourself, How long will it take for me to lose weight?
So, to save you the effort and anxiety that comes with asking yourself that question multiple times, we’ve put together a detailed guide on how much energy you need to lose weight. It’s a bit like the ultimate weight loss ichthyometer so you’ll know just how much effort you need to make to lose a pound (or ten). And it’s absolutely free.
Overview
The whole point of this guide is to help you answer the question, How much energy do you need to lose weight? If you’re just jumping in, it’s a good idea to start from the very beginning. That way, you’ll know exactly what’s required for your level of fitness. Otherwise, you might end up wasting a lot of energy trying to figure it out. So here’s the lowdown on the guide:
Step 1: Set A Realistic Goal
The first step is to set a realistic goal. This is important because if you set an unreachable goal, you’ll keep hitting yourself in the head with a hammer. You don’t want that. Now, you might be tempted to set a crazy goal like getting ripped in four weeks or losing a million pounds in eight months. But, believe it or not, those kinds of goals are way down the road. Way down. It’s more likely that you’ll end up frustrated and disappointed. So, for the sake of your mental health and the sake of your waistline, set a more modest goal.
What does that mean? It means that you’ll have to put in a little bit more effort to meet your goal. Hopefully, not too much extra effort since, again, we want you to be happy with the results. But, you know, you’ve got to start somewhere. One pound might not sound like much, but if you’re looking for a significant weight loss, it’s a lot. One pound is one pound is one pound. Get it? Good.
Believe it or not, when you have a modest goal, it can inspire you to work harder. It might mean that you’ll have to get up a little earlier, go to bed a little later, or take a longer shower. Whatever it is, something will have to change. And, luckily, you’ll be changing your body for the better. So, that’s something to look forward to.
Now, if your goal is very ambitious and you’re looking for quick results, then, by all means, go for it. But, you know, be realistic. In the grand scheme of things, you’re not going to lose a pound in a day. If it’s not going to happen in a natural, healthy way, then you might as well not even try. Because, let’s face facts – you’re not going to make a lot of progress if you continuously set ridiculous goals and then, when you don’t meet them, you beat yourself up. That’s not going to work out well for anyone.
Step 2: Figure Out Your Basal Metabolic Rate (BMR)
The next step is to figure out your basal metabolic rate (BMR). Your BMR is simply how much energy you need to maintain your current state of health. So, it’s a good measure of how much energy you’re currently using. Now, how do you figure out your BMR? The answer is easy – you just need to take your body weight (in kg) and multiply it by 1.3. So, if you’re weighing 70 kg, your BMR is roughly 83 kcal/hr. (1.3 x 70 = 83.) Again, if this is new stuff, take it easy at first. Start small, build up to it, and then gradually increase your activity level. Once you know your BMR, it’s time to move on to the next step.
Step 3: Figure Out How Much Energy You’re Using Now
Now that you have your BMR, it’s time to figure out how much energy you’re using now. In order to do this, you need to add up how much energy you expend in a day. This can be a little tricky, so you might want to use a bit of mathematics or science to figure it out. You know, those tricky formulas that doctors and scientists use to figure out illness and injury? Well, now it’s your turn to use them.
The easiest way to figure out how much energy you’re using now is to simply take your BMR and multiply it by how many hours you spend in bed (shifting, sleeping, and resting). So, if you have an 8-hour sleep cycle and you spend 15 hours in bed in a day, then your total energy expenditure is 21 hours x BMR x 1.3 = 30 kcal/hr. (This is a pretty standard formula when it comes to figuring out energy expenditure. But, you know, make sure you factor in your rest time.)
Again, if this is new stuff, take it easy at first. Start small, build up to it, and then gradually increase your activity level. This will ultimately give you the best results. So don’t worry about trying to take on too much at once. Be smart about it. Gradually increase your energy intake (food) and decrease your energy output (physical activity). You’ll soon enough find your groove and realize how easy it is to maintain a healthy weight once you get used to it.
Once you know how much energy you’re using, it’s easy to determine how much energy you need. Simply take your BMR and multiply it by 1.2 (to account for activity level variation). So, if you have your 70 kg body weight and you know how much energy you use now (30 kcal/hr), then you simply have to multiply it by 1.2 to get your required energy. In this case, the answer is 63 kcal/hr. That’s not a bad start. Not bad at all. But you’re going to have to work hard to get there. So, again, be realistic. One day at a time. One step at a time. And, at the end of the day, you’ll be thankful that you did. One thing you’re sure to appreciate is that it’s much easier to stay at a healthy weight when you know how much energy you need to maintain that weight. It just makes sense.
Step 4: Set A Timetable
So you’ve got your BMR and you know how much energy you need now. Next step is to set a timetable. This is important because you can’t just decide one day that you’re going to lose weight and then expect to drop a pound in a day. It doesn’t work that way. You need to set a realistic schedule and follow it.
If you’re looking for quick results, then you might want to try fasting. Some people, when they want to lose weight, will go on a diet where they eat only once or twice a day. There’s a reason why these diets are popular – it’s because people want to lose weight quickly. So if you’re looking for a short-term solution, then maybe try a fasting diet. But, remember, you’re not going to lose weight easily if you’re not trying to lose weight. So don’t use this as a way of life – use it as a way of staying fit. Just make sure you don’t go overboard and hurt yourself. It’s very easy to go overboard when you’re trying to lose weight. You have to be smart about it. And remember what your ultimate goal is. It’s not to lose weight. It’s to have a healthier lifestyle. So, again, be realistic.