I am trying to figure out the best way to lose body fat. I work out twice a day doing both cardio and strength training exercises. I would like to say that I am rather healthy when it comes to my diet, no soda, no fast food and rarely any junk food, but I can’t seem to get my BMI down at all. What am I doing wrong? Do you have any suggestions of what I should try?
I know that it can be frustrating when we feel we’re doing everything we can to lose weight, but just can’t seem to get anywhere. I have a few questions though. Are you at an unhealthy weight? Is your BMI between 18.5 and 24.9? If so, you’re at a healthy weight and losing pounds wouldn’t be recommended.
Another question would be are you getting adequate calories? It’s important that we get enough calories. Restricting them can cause us to hold onto our excess pounds. We all will require different calorie levels, as these are based on height, weight and physical activity. But in general, if you are a female 5’4″ or less in height, aim for about 1200 calories per day. A female over 5’5″ in height should consume about 1500 calories per day. Males 5’10” or less in height should in general aim for about 1800 calories per day. A male 5’11” or more, again in general, should consume about 2000 calories daily. Please see your healthcare provider or dietitian for a calorie level specific to your needs. I don’t recommend anyone going below 1200 calories per day without medical supervision.
Calorie needs will change based on many things including physical activity. How many minutes/hours are you exercising per day? For weight loss, a minimum of 60 minutes most days per week is recommended.
One pound equals 500 calories. To lose one pound per week, we need to cut 500 calories per day through diet and exercise. You might try keeping a food and fitness diary to determine how much you’re eating and how many calories you’re burning through exercise. A good online tool for this is www.myfitnesspal.com
Finally, I would recommend healthy balanced meals. Don’t skip meals. Three meals per day and appropriate snacks are advised. Non-starchy veggies, lean protein, fruit, whole grains, low fat/non-fat dairy and healthy fats should be included in your diet. Don’t drink your calories. Monitor portion sizes and prepare your food in a healthy manner.
I hope that helps!