I'm A Loser! (In The Best Possible Way!)

Pretty uneventful day, so did some weight loss research;

"One pound of body weight is equivalent to 3500 calories. So in order to lose one pound of weight, we need to create a calorie-deficit of 3500 calories.

We can do this by increasing our calorie expenditure, by reducing our calorie intake, or (best) by a combination of both.

Example

• Suppose you need 2000 calories a day, in order to maintain your present weight.
• To lose one pound a week, you need to cut your daily calorie intake to 1500 calories.
• Over 7 days, this adds up to 3500 calories.
• The same result can be achieved by increasing your exercise by 200 calories/day, and reducing your calorie-intake by 300 calories/day.
• That said, a combination of calorie-reduction and increased exercise makes weight loss easier to sustain." www.annecollins.com

"If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. The first step is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE).
A method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE.

B.M.R. (Basal Metabolic Rate) based on total body weight;
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Example:
You are female
You are 30 yrs old
You are 5' 1 " tall (154.0 cm)
You weigh 132 lbs. (60.0 kilos)
Your BMR = 655 + 576 + 277.2 - 141 = 1367 calories/day

Now that you know your BMR, you can calculate TDEE (Total Daily Energy Expenditure) by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1367 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1367 = 2119 calories/day

Therefore, my optimal caloric intake for weight loss is 2100 - 500 = 1600 calories/day." www.weightlossforall.com

Getting there.... almost a month since I started all this exercise/diet thing, and I think I've definitely lost 4 pounds, even while eating out on many occasions! I WILL look better on my 30th birthday!!