How many calories do I
need?
Your body requires a minimum
number of calories to
maintain its basic
functions. This is called
your Basal Metabolic Rate (BMR).
It is influenced by many
factors, including age,
gender, and climate. Daily
exercise adds to that
requirement.
How can I lose one pound
of fat per week?
A pound is approximately
3,500 calories, so you need
to subtract 3,500 calories
from your diet, or burn
3,500 calories through
additional exercise. Most
people use a combination of
both.
Once I calculate my
caloric needs, what should I
do with this information?
This is just step one. Now
you should choose a diet and
exercise program and a
target weight. Once you've
done this, consider the diet
that would be right for you
or refer to the Team
Beachbody meal plans, which
can help you choose the best
option.
You probably often hear
references to eating a
“balanced diet,” but this
can be misleading. While the
idea is correct, “balanced”
varies for each individual.
Here are a few basic
guidelines:
Calories come from proteins,
fats, carbohydrates and,
sometimes, alcohol. We need
all of the first three to
survive and, in general, a
bit more carbohydrates than
fats and proteins. Your diet
should be a reflection of
our activity level and body
composition. The more
exercise you do, the more
carbohydrates you need,
which changes the daily
percentage of your food
intake. In a basic sense,
proteins and fats should
remain fairly constant,
while your carbohydrate
intake should fluctuate
based on the amount of
exercise you do in a given
day.
"Low-carb" diets are for
obese individuals. They are
not balanced because they
don't follow the above
guidelines, but they can be
effective for short-term
weight loss. They are often
a good first step in
bringing ones body into
balance.
One pound of body fat equals
approximately 3,500
calories. To lose one pound
of fat per week, you need to
consume no more than the
following calories per day.
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