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If You Can Count, You Can Lose Weight

Imani Sankofa

#1 Show Your Work 

food journal
Losing weight is simple math: eat fewer calories than you burn. To keep close track of those calories, you'll need a journal. During your diet, be sure to "show your work" by recording everything you eat.

 #2 Add Up Your Calories 

Spend a day eating as usual and count the calories that you eat in a normal day. This will be your baseline and you'll start subtracting from there.

#3 Keep Count 

Know the calories of everything you eat from now on. Don't be afraid to look it up. There are few foods left on earth that the internet hasn't encountered.

#4 Calculate Digitally 

Only boxed food comes with serving sizes figured out ahead of time. You'll need a scale to know exactly how much you're eating when it comes to fresh foods like fruits, vegetables and cheese. I found an awesome digital scale at Walmart. Learn more here

 #5 Measure Up 

Guesstimations have no place in math. Stock up on teaspoons, tablespoons, cups and quarts to measure portions and calories exactly.

scale #6 Calculate the Calories You Need 

There's a simple formula to determine the calories you need to maintain the weight that you want. It's called the Basal Metabolic Rate (BMR) formula. And here it is: W = your goal weight in kilograms (lbs/2.2) H = height in centimeters (in x 2.54) A = age in years BMR for Men = 66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A) BMR for Women = 665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

 #7 Revise

Check your math each evening. Don't forget to pencil in the odd extra cookie. Consider subtracting it from tomorrow's total to stay on track.

Imani Sankofa / Author & Editor

As a result of working with Imani, women learn to reduce stress, release weight, and reconnect to life. Imani is looking to work with women who are interested in peace of mind, improved health, and creating a life they love.

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