narminletsthesunshinein

Just another WordPress.com site

How to fit into size 1 skinny jeans

on February 3, 2012

My new size one skinny jeans laid over top of my old not skinny size five jeans.

If you aren’t counting calories, but are trying to lose weight, I highly recommend you check out MyFitnessPal.com (also avail as a smart phone app). It will help you track your daily food and exercise and in a few days/weeks you’ll be able to see trends and make informed choices about food.

If you’ve calculated your BMR (Basal Metabolic Rate) and are feeling a bit overwhelmed about your daily calorie limit, don’t be frustrated. I was at 1,800 calories at my peak consumption and I managed to bring that number down to 1,200. It didn’t happen overnight and it shouldn’t – our bodies are designed to change gradually, over time, and with a sustained effort that becomes part of our daily habits and way of life. So, don’t put too much pressure on yourself and set small, achievable goals (like losing a pound a month or moving up in the number of reps or the amount of weight you use for a specific exercise over a designated period of time.)

Work your way to your ideal caloric intake and instead of relying on diet alone, make sure you also add in exercise because the more exercise you do, the more calories you can consume (just don’t go overboard if your ultimate goal is to lose weight).

Also, if you are just starting out with returning to exercise, it’s possible you will need to eat more food because your body is using fuel for different activities. Do some research to determine healthier foods you can replace with current choices (like whole wheat instead of white pasta) and make small changes – to quote an overused phrase, Rome wasn’t built in a day.

Try to reduce your overall caloric intake a little bit at a time and combine this with healthier food choices and more exercise. Ultimately, your goal should be to get to the caloric level recommended for you based on your BMR and to consume that many calories a day (you HAVE to consume at least your BMR – don’t cut calories by not eating what you have to in order to sustain yourself. Your BMR is the amount of energy your body has to expend just to sustain your life – it’s what it uses to keep you alive so, please, please, please consume those calories. Every day.

Get your calorie deficit by working out – so if your BMR is 1,400, then eat 1,400 calories a day and exercise around 200 – 300 calories per day (approx. 30 minutes of cardio will achieve this for most people).

You need to burn 3,600 calories to lose a pound so if you burn 300 calories per day, it will take you 12 days to lose a pound. This is assuming you do not take any rest days. I recommend you take at least two rest days a week if you are just returning to workouts – again, because your body needs to change gradually and you are more likely to stick to habits if you feel like you have some choice around them and if they don’t feel like obligatory items on your checklist. And let’s face it, most people CAN’T workout every day – it’s not a failure, it’s reality.

So, here’s my suggestion for most of you…workout 3-5 times a week to start, try to increase that to five times a week gradually (maybe over several months). If you can, do a combination of cardio and strength training – if you can’t do both in each workout then aim for a 2:1 ratio cardio to strength (so if you are working out three times a week to start, do two days of cardio and one day of strength training and if you are working out five times a week then do three days of cardio and two days of strength training).

I’ll share more tips as things come up in my conversations with some of you and also as I think of stuff.

(Note: all of the info in this note is based on my experience. There’s no medical/scientific research or data that supports it and everyone’s experience is different so you need to take time to figure out what works for you and make adjustments along the way.)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: