Daily Dose of Coach #230: A Realistic Body Weight Calendar

As you may know or have experienced, general calorie counting doesn't always pan out how it's supposed to when it comes to weight loss.

Most systems estimate eliminating about 500 calories a day from an estimated calorie intake. This will lead to decreasing your calories by 3500 per week equaling to one pound of fat loss per week.

These systems actually tend to undershoot how many calories you are supposed to be eating. When a number like 1200 or 1500 come up for a 150 pound woman to lose weight, that seems reasonable. But is it?

When it comes down to it everyone is different. And metabolism is much more complicated then just calories in vs. calories out. There are many individual factors that determine how this is achieved.

The Body Weight Planner in this link was developed by research done by the NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases) and the NIH (National Institutes of Health). It factors in how your metabolism actually works when dealing with weight loss.

If you're just looking to get started here are a few simple tips:

  1. Eat more protein
  2. Eat a wide variety of fruits, veggies, carbs and healthy fats
  3. Keep you portions small and adjust as your body changes
  4. Do a mixture of resistance, cardiovascular (low and high intensity) and recovery training.
  5. Increase your basic every day activity.
  6. Sleep!
  7. Don't be so hard on yourself. Done right, these things take time.