How 2 lose the weight?

Slim fast shakes... If replacing 2 meals a day with the shakes (morning & lunch) for 1 week, while also exercising 3 times a week. As a quick fix, how much weight can I expect to lose?

• In order to lose weight you need to create a calorie deficit. A calorie deficit can be created either through eating less food, performing more exercise or a combination of eating less and exercising more. For example, if your body requires 1,800 calories to maintain it’s current weight and you eat 1,300 calories on a daily basis, then you will create a daily 500 calorie deficit. Repeating this process everyday for a week, you will have burned off 3,500 calories, which is equal to one pound or half a kilogram of fat. In order for the human body to function it needs fuel. Everyday you are alive, your body uses a certain amount of energy to perform vital functions such as breathing, maintaining your core body temperature and pumping blood through your veins. These functions are active even if you don’t get out of bed for the whole day. The calories that your body burns when you are resting is your Basal Metabolic Rate or BMR for short. Several factors, such as body temperature, body weight and gender all play a part in your BMR. How do you determine your BMR? Don’t stress, you don’t need to perform any complex mathematical equations. Some uber geek has already done that and created an easy to use calculator. Simply go to http://www.noexcusefitness.com.au/learn-how-to-measure-calories-for-weight-loss/?utm_source=Quora&utm_medium=Quora&utm_campaign=Quora to calculate your BMR. Once you have your BMR you will need to calculate your daily calorie requirements. Your daily calorie requirements will be your BMR x 1.2. This figure represents the amount of calories your body needs to survive and perform normal day to day functions like getting out of bed, walking around, going to work, normal everyday things we do in life. To use myself as an example, my BMR is 1769.70. Multiplying that by 1.2 my daily calorie needs are 2126.64. This figure represents the amount of calories I need to consume on a daily basis to MAINTAIN my current weight. Once you have determined your daily calorie requirements you can move onto structuring your training and nutrition plan. On face value this seems fairly easy, simply add up the amount of calories that you eat and drink during the day, but it can get a little tricky. To start with this is going to be a fairly time consuming task as you will need to educate yourself as to the calorie value of the foods that you eat. Here are some simple things you can do to help you determine your calorie intake: - Read the nutritional values on the back of food packaging. - Get yourself a set of kitchen scales and start to weigh and measure your food. - Start keeping a food diary. - Download a calorie counting app for your smart phone. - Make sure you count the calories that you drink. - If you can’t determine a meals exact calorie value, err on the side of caution and slightly over estimate the number of calories. As I said this is a fairly time consuming task to start with but after a few weeks you will find it starts to get easier as you eat a lot of the same things every day. Once you have worked out the calories that you are eating during the day, the next step is to determine how many calories you are burning during exercise. The most accurate way to calculate the calories you burn during exercise is get yourself a quality heart rate monitor. A heart rate monitor can be set up with individual information and tracks how hard you are actually working whilst exercising. At the end of the session you have an accurate reading of the calories you have burnt. I find this to be the best option as I find it not only accurate, but you can easily keep track of your daily, weekly or yearly calories burnt whilst exercising. You should now know how to measure calories for weight loss: - Use the calculator to determine your BMR, then multiply it by 1.2 to find your daily caloric needs. - Once you know you daily calorie needs consume less calories than you need, creating a deficit. - Throw in some exercise to burn more calories, creating a bigger deficit. - Aim to create a deficit of 500 calories per day through a combination of eating less and exercising more. - Each week you have a deficit of 3,500 calories, which with all other things being equal, will result in a loss of one pound or half a kilo of weight. The theory is simple, putting it into practice is the hard part. If it was easy everyone would have the body of their dreams. Keep in mind whilst it is hard, it is not impossible and once you make the change you will find it becomes a lifestyle. If you want more details visit http://www.noexcusefitness.com.au/learn-how-to-measure-calories-for-weight-loss/ Hope this helps. Cheers Niko

• Answer:

  There's no such thing as a quick fix when it comes to health! If you're eating 3 meals a day, and you replace 2 of them with slim fast shakes, unless your third meal is tremendously nutritionally dense, you're probably not going to be hitting your nutritional needs.   If you operate on a caloric deficit and try to lose the weight quickly using slim fast shakes for 2/3 of your daily intake, you might drop weight in the first week, but metabolic damage may occur which will result in your foods being stored as fat, low energy, and weight gain!   When I say metabolic damage, this is what happens. You cut your calories to, let's say, 1300 calories a week (this is already extremely low!) Your body will get used to having that be the "norm" and will stabilize, and your weight loss will plateau. Now, if you wish to lose any more weight using this "plan," you'll have to cut your calories more, let's say to 1,100 calories. Add in exercise now, let's say you burn 500 calories when you work out, that means your body is operating on 600 CALORIES. That's just about starvation, and your body will start to store everything as fat as a defense mechanism.   A calorie is a calorie is wrong information. 100 calories of donuts is going to be much different than 100 calories of chicken, and much different than 100 calories of spinach. What's most important isn't the number of calories you're eating, but what those calories are actually made of.   Ditch the diet shakes, and start eating whole foods. Clean up your diet and do a little research on what you should be eating. If you start eating whole foods, from good sources, and sleep well, your body will regulate and you won't have to worry about counting calories and slim fast shakes. Remember, there's no such thing as a free lunch, so anytime you try to lose weight a quick and dirty way, chances are your body will put back the weight, in half the time, and sometimes even more!   Good luck on your weight loss goals! If you have any questions feel free to email me at @dangilmartinpma