The Bare Essentials of Weight Loss

Simple, right?

Image showing weight loss
Weight loss can be rewarding.

“Eat as little food as you can. Near none, just eat some a tiny little bit of food daily. And watch the pounds just melt off.” This is what a lot of the industry wants you to think. Since weight loss is; calories in V.S. calories out, it is often said the less you eat the more you’ll lose. 

The above quote is Wrong.

Eating no food, will actually have the negative effect.(This is not downplaying fasting, fasting has a special place in advanced weight loss). You can actually GAIN weight, from eating so few calories for an extended period of time. One pound of fat, is equal to 3,500 calories. To gain one pound, you must eat 3,500 calories over your BMR (Basal Metabolic Rate). To lose one pound, you must eat 3,500 calories under your BRM. This is done by fine tuning your diet, and exercise regime, to lose 1-2lbs of fat a week.

I know, I know most of you are probably screaming at the screen right now. Probably holding your head, and confused. I get it, it can be very confusing when first starting out. Wanting so badly to just understand WHAT you have to do, to lose this weight. I will tell you right now, it is a lot easier to start than you have been led to believe.

  Your body, is a very complex structure. Yet it is so simple to change. The formula in its most simplistic form is as follows:

Calories in<Calories out.

 There is a difference with, “weight loss” and “fat loss”.
 Our aim, is for fat loss.

Some Basic Terminology for along the way:

1). BMR (Basal Metabolic Rate): The base amount of calories, you would need if in a comatose state, to maintain your body composition.

2). NEAT (Non-Exercise Associated Thermogenesis): Calories burned by non exercise activities (washing dishes, walking, talking, etc). Also called incidental exercise, something everyone has a good amount of control over.

3). EAT (Exercise Associated Thermogenesis): Calories from planned exercised.

4). TEF (Thermic effect of feeding): Calorie expenditure associated with eating.

5). TEE (Total Energy Expenditure): The total calories you require, basically to live and be healthy.

In a more complex form, here is the formula to use as a measure on how to lose fat:

BMR= 370 + (21.6 x LBM) Where LBM = [Total weight (kg) x (100 – Bodyfat %)]/100

LBM=Lean Body Mass.

Now, in order to decide what you need total, you must factor in your Activity level:


1.2= Sedentary (desk job and light exercise)

1.3-1.4= Lightly active (light daily activity, and light exercise 1-3 days)

1.5-1.6= moderately active (moderate daily activity and moderate exercise 3-5 days)

1.7-1.8= Very active (Physically demanding lifestyle and hard exercising 6-7 days a week)

1.9-2.2= Extremely Active (Athlete in endurance training or a VERY HARD and physical job)

You Take your BRM x Your activity level.

This is your total required calories to maintain your weight.

Now, in order to lose weight, you minus 20% from that, and eat those calories.

Eat that for 2 weeks, if no loss, re-calculate and minus a bit more.

Never got below 1500 for men, and 1200 for women, not for a prolonged time. This is very important, to not be catabolic. Catabolism, is when the body begins to break down muscle tissue instead of fat. This happens when the body is starved for lengthy periods of time. It is important, when trying to lose fat, to restrict calories with the above calculations. That being said, every few months, you want to eat at maintenance calories for a few weeks to reset your metabolism. Eating in a calorie deficit for long periods of time can crash the metabolism and make it harder in the future to lose fat.

That is the basics for now. I will get more in detail about macro-nutrients(Carbs, Fats, Protein). What role they play, and how much of each I recommend to eat.