Most people want to know How to Lose Weight Fast, to which I always refer them to the Scientific Approach first. Men and women are confused about the best way to lose weight and keep it off due to all the fad diets and misinformation out there. It’s no wonder why people can’t get permanent weight loss results.
For over three decades I’ve seen people struggling with their weight. They ask me how they can drop the unhealthy weight once and for all. I turn to the simplest method I know and that is by using a scientific approach called the Harris-Benedict equation.
Before you think this is going to be hard to figure out, please stay with me. I’ll share an online link that will make this quite easy to determine your caloric needs. Once you determine how many calories you need to maintain your current body weight, you can simply reduce or burn the extra calories to create a calorie deficit, thus reducing your overall weight.
How to Lose Weight Fast Using The Harris-Benedict Formula
Here is a link to an online calculator to make the below formula super-duper easy for you:
Here is the manual way to figure out your BMR:
- Calculate your BMR (basal metabolic rate):
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
2. Multiply your BMR by the appropriate activity level below:
Sedentary (little or no exercise): Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week): Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week): Daily kilocalories needed = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra active (very heavy exercise/sports &/or physical job or 2x training): BMR x 1.9
3. Your final number is the approximate number of calories you need each day to maintain your weight.
Next, since there are 3500 calories in a pound we will divide that by 7 to find the number of daily calories we need to reduce in order to lose one pound per week.
3500 / 7 = 500 calories per day
So, if we reduce or burn 500 calories a day we will have reduced or burned an extra 3500 calories per week and you will have lost one pound.
Women: BMR = 655 + ( 4.35 x 140 ) + ( 4.7 x 5’6” or 66” ) – ( 4.7 x 46 )
BMR = 655 + 609 + 310.2 – 216.2 = 1358 x 1.2 (Sedentary) = 1629.6 – 500 calories daily to lose one pound per week.
Men: BMR = 66 + ( 6.23 x 233 ) + ( 12.7 x 6’4” or 76” ) – ( 6.8 x 51 )
BMR = 66 + 1451.59 + 965.2 – 346.8 = 2135.99 x 1.2 (Sedentary) = 2563.18 – 500 calories daily to lose one pound per week.
There you have it, a simple and scientific approach on how to lose weight fast. Now, some of the people I’ve helped lose weight with this formula haven’t seen the loss on their weight scales. There can be times when you may hit a plateau and not visually see a loss for that week on your scale. But, if you stick with the formula and make sure your totals are accurate, you may have a dramatic loss the next week.
Rest assured that this is a scientific formula and if you aren’t seeing results, check your daily numbers again and verify that everything is calculated correctly.
How To Lose Weight Fast While Weight Training
If you are weight training along with trying to lose weight, you may not see any reduction of weight on your scale. You may even see an increase in weight due to adding a small amount of muscle. The reason this can happen is that muscle weighs more than fat. You may be increasing your muscle size while shedding pounds canceling the scale results. I would just give it a few weeks and use another technique I like better than any scale.
I would look in the mirror every day and watch the transformation happening week by week. You should also start to feel your clothes fitting looser and this will be the time to celebrate!
Congratulations! You are one of the few that can take a formula and adjust it to meet your needs. Rather you are bulking up to add more muscle or shedding some unhealthy fat this scientific formula will help.
I’ll be covering more on building muscle in some coming posts. So, take action today, and you can start seeing results this week.