take it slow and steady
Start with realistic, achievable goals. Don't expect to become "thin" overnight. Experts agree that slow, steady weight loss is healthier than a quick fix or remaining overweight. You should try to lose no more than a couple of pounds per week.
While this can be frustrating, slow and steady weight loss is the only way to avoid "yo-yo dieting," where you lose a great deal of weight, only to regain it within a few months or years. There are no miracles in weight loss; go for steady progress towards a healthier life.
RMR is influenced by a
number of factors, such as: body mass, body composition (the amount
of fat and muscle), age, gender, hormones and genetics. Muscle burns
more calories than fat; a person with a higher percentage of muscle
will have a higher RMR.
In an example from a recent weight management study, subject 1 is
a woman who weighs 158 pounds, a body fat percentage of 33%, and a
measured RMR of 1571 calories per day. Subject 2 is a woman who also
weighs 158 pounds, but has a body fat percentage of 48% and a measured
RMR of 1252 calories per day. At the same weight, similar height,
and same age, these women have very different RMR values due to differences
in body composition. RMR declines naturally in adults at a rate of
about 2% per decade; however, this decrease is primarily a result
of muscle loss.
Men normally have a higher metabolism than women, partly because they
tend to have a higher percentage of muscle compared to women. Certain
hormones can also increase or decrease metabolism. Additionally, the
metabolic response to stress and injury influences RMR and necessitates
measurement of VO2 rather than using formula-based estimates. Estimation
equations do not take into account individual variability, pre-existing
medical conditions, or the numerous other factors present that can
affect RMR
Weight management is really a matter of simple arithmetic - balancing
the number of calories taken in against the number of calories out.
If you know how many calories you're burning, you'll know how many
calories you can eat to meet your goals.