Things You'll Need:
- BMR calculation
- Activity calculation
- Journal
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Step 1
Calculate your BMR, or basal metabolic rate. This will tell you how many calories you need in order to maintain your current weight. There are free online services to give you a generic number, or go to a nutritionist to get personally accurate calculations.
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Step 2
Track what you eat. In order to lose 1 pound a week, you need to eat 3500 less calories, or expend enough energy through workouts to create a calorie deficit.
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Step 3
Figure out your activity level by journaling your exercises including time spent, level of difficulty and frequency. Level of difficulty can be determined as follows; easy (can carry on conversations without losing your breath), moderate (can have a conversation, but you are short of breath) and high (cannot carry on a conversation).
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Step 4
Track your activities and approximate calories spent by completing that activity. In order to lose weight naturally, you need to increase your activity by adding more workouts, adding time to your existing workouts or increasing the level of difficulty.
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Step 5
Reevaluate your calculations every 6 to 12 weeks. As you lose weight naturally, you will need to eat less and may need to change your exercise strategy.
