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WE Notes — Weight loss

By now, most of us know the importance of maintaining a healthy body weight, right? But what does that even mean?! And how do we determine what our healthy weight should be? How do we achieve it?

Let’s break it down into some very simple bullet points:

– More important than your weight, is your body composition. Meaning, what percent of your weight is fat as compared to everything else. This is measured in a number of ways and there are healthy ranges based on your weight, gender and age.

– Girth measurements are an effective way to track progress in terms of weight loss and overall body image. Using a tape measure, take measurements every 4 weeks of your chest, waist, hips, thigh, calf, upper arm and wrist.

– Muscle mass is good weight! If you’re strength training, don’t get confused by the numbers on the scale.

– 1-2 pounds per week is a sustainable and healthy fat loss program.

– 3500 kcals = 1 pound of fat. You have to have a deficit and/or expenditure of this many calories per week in order to lose 1 pound of fat per week. But you could also be losing water and muscle. Proper nutrition, hydration and rest are key.

– Don’t deprive yourself of too many calories or your body can rebel and start to store more fat. No good! And this is not a sustainable weight loss program.

– Calculate your BMR (not BMI) and multiply by a factor based on your activity level. You can google BMR calculators or download an app. This gives you how many calories you should be consuming per day in order to maintain your weight. If you want to lose fat, either subtract 500 kcals from food intake or burn 500 kcals per day. Times 7 = 3500 kcals per week. Get it?

If you want to know more about how to lose weight and get help, contact Emma@CoachCribb.com. Good luck! Be healthy!!

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