My Progress

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Monday, April 12, 2010

Research...Kinda Boring, Read At Your Own Risk

I did some research on calorie intake and learned some good info. I would like to share. I did this with a friend but I just followed what she said and after someone asked me a question about my low daily calorie allotment I thought I should just find out some more info.

This is based on the Harris Benedict Principle. First you need to figure out your Basal Metabolic Rate (BMR). If you are a woman you follow this formula:
655 + (4.3 x weight) + (4.7 x height) - (4.7 x age)

My BMR is 1759.7

Then you have to figure out how often you wor out. Currently I workout moderately so I multiple my BMR by 40%. For me that is 703.88. Then you add that to the BMR and I got 2,463.58. I could eat this amount of calories everyday and not gain weight. But, I am trying to lose weight. But at least I know that if I want to binge eat, I could not eat over 2,463 and be ok. Not that I would do that...just saying.

Ok, so 1 pound of fat is equivalent to 3,500 calories. If I want to lose 2 pounds per week I need to cut out 7,000 calories a week. Yikes! But, the good news is that a lot of that will come from working out. If I cut back 1,000 calories a day, I would lose 2 pounds per week. I read that if you walk briskly for 45 minutes you can burn 250 calories. I am at the gym for a hour so I can safely assume I will be burning more than 250 calories. So, that leaves me with 750 calories to cut back in food. With healthier eating I think this is possible. I was rarely eating my fruits and veggies, not worrying about the health of the meal, just worrying about it Adam would eat it. Now, I am willing to make myself something separate if it means a healthier, BETTER me. It won't be like I am spending twice the money on food because I will be cooking the same amount, just 2 separate things. Does that make sense?

I also read that you shouldn't eat less than 1,200 calories without consulting your physician. I don't have a physician at this stage in my life so, I guess I won't be eating less than 1,200 calories. Before my weight loss journey began I was a HUGE over eater. I LOVE food! When food is good, I want to eat more. Now, I stop eating partially through my first serving and evaluate how hungry I am. I do not engorge myself any longer. I have to have self-control. This last week I have shown my changes to be successful and I don't think I have felt too hungry our wiped out so for now, what I am doing is working.

If anyone has any information they would like to pass on or if anyone sees a huge flaw in what I just explained, then please let me know. I really am just starting out and need all the help I can get.


  1. Hi Holly,
    I think this is great information that you found-I know I will use what you have wrote. I wish you all the luck and will be cheering for you and following your progress. I just started a 12 week weight loss program that is focused both on weight-loss but also is focusing on Faith/Christian values. If this is something that you would be interested in let me is a women's group that meets once a week and is there for support. Talk to you soon. Shelby

  2. Shelby I would be interested in the women's group. You could email me more info.