40 lbs by my 40th

So its exactly 20 weeks from today till my 40th birthday (on Halloween)~eek!!!  I figure that’s some pretty good motivation! I want to be at my fittest ever before I hit 40.  I’m already the most active I’ve ever been in my life.  It can only get better, right?!  So here goes!

Is this realistic? That makes an average of 2 lbs per week. If I am consistent it shouldn’t be a problem. Although I have this pesky head concussion to deal with right now (sigh..) so no exercise this week, well maybe later in the week I’ll be able to get back to running and Zumba. I’m hoping anyway. I really need to focus strongly on my foods, especially this week with limited exercise.  Food is usually my downfall as I tend to eat for many many many other reasons than because I’m hungry and trying to nourish my body.  So back to journaling I go. The goal will be 5 fruits/veggies per day, lean protein, high fiber and stay away from sugar!  I’m thinking 1300 cals per day is reasonable. Let’s do the math….

 

My BMR is 1620

What is BMR you say??? Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day. You can find out what yours is by following this link. (http://www.bmi-calculator.net/bmr-calculator/)

How many calories do I need to maintain my current weight? BMR x 1.2 (I’m using this sedentary number just as a basic day to day life moving around number without exercise, basically a base number) BMR x 1.2.= 1944.

So how do I make sure I can lose 2 lbs per week??

Well 1 lb is approximately 3500 cals.  To lose 2 lbs a week I need to eliminate 7000 cals per week or 1000 per day.

I need 1944 calories per day to maintain my current weight.  If I cut out 500 cals per day in food, putting me at 1444 cals in, and I burn 500 cals per day with exercise, putting me at 500 cals burned,  that will put me at a total of 1000 cal per day deficit. Thankfully running and Zumba pretty much guarantee me at least 500 cal burn.  This week will be more challenging though w/o all the calorie burn.  It will be an interesting experiment.