If you’re new to fitness, it can be difficult to know where to start. There are so many different methods and approaches that it can be hard to know which one is right for you. That’s why we’ve decided to create this complete guide – to introduce you to the best of the fitness world and help you find the method that’s right for you.
One of the most popular methods available is the Body Mass Reduction (BMR) method. BMR is a simple, basic formula that gives you a general idea of how much calories you need to consume based on your body weight. It focuses on what you should be eating and avoiding rather than focusing on specific exercises.
We’re going to walk you through a step-by-step process of how to lose weight using the BMR method so you can do it safely and effectively.
The Basics Of The BMR Method
The BMR method makes use of the simple formula discussed below to calculate your daily calorie intake. Knowing how much calories you need is the first step toward weight loss.
BMR stands for ‘Biological Mental Resistance’ and was first proposed by Dr Henry Gray in the early 20th century. The theory behind BMR is that your body’s basal metabolic rate (BMR) is largely determined by your body’s weight. That is, the more you weigh, the more calories you’ll need to consume to maintain your current weight. Excessive calorie consumption, in turn, will lead to weight gain.
BMR is one of the most reliable indicators of your body’s caloric needs. It is, therefore, a good place to start if you want to lose weight safely and effectively because it gives you a general indication of how many calories you need to take in to lose or maintain a healthy body weight. In addition, the BMR formula takes into account several factors that may prove beneficial for your weight loss goals including age, gender, and activity level. For instance, if you’re relatively inactive but of a healthy weight, you may not need to consume as many calories as someone who is more active with a higher body weight. This, in turn, may mean you can lose a bit of weight without risking your health in any way.
How To Use The BMR Formula
To use the BMR formula, first note down your current weight (in kg). You can get this from any online database or using an app on your smartphone. Next, use the BMR formula to determine how many calories you need daily to maintain your current weight (W). For example, if you weigh 60 kg and want to maintain that weight, you would enter 60 in the W field and press enter. Your daily calorie intake should, therefore, be between 60 – 70 calories. To lose 1 kg in a week, you would need to consume 1800 calories or more each day. Remember, however, that this is only an estimate and it may take a bit of time to get used to depending on your body’s biochemistry so always have a bit more than you need just in case.
Based on your W, you’ll then be able to determine how many calories you need to maintain that weight. Simply enter the number you got in the W field and press enter. Your daily calorie intake should, therefore, be between 60 – 70 calories. From here, you can simply use the Food Calculator to determine how many calories you need each day to maintain your healthy weight. The BMR method, therefore, gives you a good general idea of how much calories you should be taking in daily to lose weight without having to go through a tedious weight loss diet and potentially risking your health in the process.
The Pros And Cons Of The BMR Method
One of the biggest pluses of the BMR method is that it makes losing weight easier by giving you a general idea of how many calories you need. That way, you can follow a calorie-controlled diet rather than going on random crash diets that don’t work and may even cause you to gain weight rather than lose it. When applied systematically over time, the BMR method may even help you lose a bit of weight without even trying.
There are also some pretty nifty features of the BMR method that make it a bit more convenient. For example, the fact that it estimates your daily calorie intake based on your body weight makes it easy to use (rather than having to go through a cumbersome diet diary). In addition, the BMR method is fairly easy to remember and implement. A lot of people, even those who are not particularly familiar with nutrition, have reported losing weight successfully using this method.
On the other hand, as we’ve discussed, not all calories are created equal. Some calories are more effective at keeping you lean than others. The BMR method, therefore, may not be the best option if you’re looking to shed some pounds quickly. If that’s the case, you may want to consider one of the other diet methods available that are more effective at helping you lose weight quickly without causing too much harm to your health.
Where Can I Find More Information On The BMR Method?
If you’re looking for more information on the BMR method, you can visit its official website rather easily. In addition, you can also find a lot of supporting information online including several case studies and blog articles by individuals who’ve successfully used this method to lose weight. One of the best places to find information on the BMR method is from credible, verified sources rather than unverified blogs or websites that may or may not be trying to sell you a diet product.
To find the best resources on the BMR method, visit this helpful link to our list of recommended reading. You’ll find several articles and some case studies that discuss how to apply the method as well as several trusted websites and blogs that can provide reliable information on the subject.
When Might I Start Seeing Results From The BMR Method?
As we’ve discussed, not all calories are created equal. Some provide your body with more fuel than others. For example, low-fat milk provides your body with more fuel than high-fat milk due to the fats being more slowly digested. The same goes for eggs and chicken. To put it simply, the sooner you start losing weight, the faster you’ll start seeing results from the BMR method.
To get the best results from the BMR method, it’s important you start implementing it as soon as possible. That way, you’ll start losing weight as soon as possible and be able to keep off the weight you lose (if any) with ease. As mentioned, not all calories are created equal so ensure you’re getting the good calories and avoiding the bad ones.