In many ways, weight loss is simply a numbers game. A lot of your progress has to do with the number of calories consumed (calories in) and the number of calories burned (calories out). While there are a host of factors to consider, in simplest terms, if the number of calories burned (out) is greater than the number of calories consumed (in), you will see weight loss.
To determine the number of calories burned each day, you need to know your Total Daily Energy Expenditure (TDEE). TDEE is comprised of four parts:
Basal Metabolic Rate (BMR):
These are the calories that we burn by existing. Even when we are at rest, sleeping, watching tv, etc., our body is burning calories. Our metabolism can be boosted through good nutrition and exercise which in turn increases the BMR and the number of calories we burn naturally.
Thermic Effect of Food (TEF):
These are the calories we burn by digesting food. The more unprocessed whole foods we eat, the more work the body has to do to digest them. Sticking to a mostly whole foods diet can help you burn more calories while also reducing those unwanted chemicals that can cause hormonal imbalances that slow progress.
Non-Exercise Activity Thermogenesis (NEAT):
These are the calories that are burned through unintentional exercise and regular daily movement. This includes performing household tasks like sweeping and mopping, taking the stairs at work, or walking through the grocery store aisles.
Exercise Activity Thermogenesis (EAT):
These are the calories burned through intentional exercise activities. Running on the treadmill, taking a Zumba class, or doing a strength training workout (my personal recommendation – read on for details) are all a part of EAT.
A reverse diet can help you safely and effectively increase your BMR, which will have a significant positive impact on the total amount of calories burned each day. When your BMR is performing at its peak, not only will you burn more calories throughout the day, you’ll also maintain the proper energy balance needed to sustain long-term results.
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