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Creating a Weekly Weight Loss Goal

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The summer season is right around the corner and that means it’s time to shed the winter weight! Let’s face it, nobody wants to go to the beach wearing a t-shirt or a cover-up and feeling self-conscious about their body. The desire to prepare for the summer, physically, often leads to crash diets, fat loss supplements and overtraining the body. Losing too much weight in a short period of time can be very dangerous, possibly causing damage to vital organs such as the heart and liver, bodily injury and in extreme cases, even death.

Losing weight and improving body composition can be a great thing when done safely. Feeling good about what you see in the mirror will increase confidence and overall quality of life, but trying to achieve this goal through extreme measures may often lead to the opposite.

So just how much weight should you be losing?

1-2 pounds per week is ideal:
– Losing 1-2 pounds per week will ensure that your body can handle the changes you are making. Losing more than this amount could decrease your metabolism, leading to frustration, exhaustion and plateaus in your weight loss.

Weight loss should not exceed 1% of your body in any given week:
– A person who weighs 200 pounds should not lose more than 2 pounds per week
– A person who weighs 320 pounds should not lose more than 3.2 pounds per week

Consume fewer calories for weight loss:
– 3,500 calories = one pound
– 500 fewer calories per week = one pound weight loss (500 x 7 = 3,500 calories)

Even though summer is right around the corner, there is still time to lose weight without extreme measures. As a rule of thumb, the goal of losing weight and improving body composition should be accomplished through sound nutrition and exercise. A healthier you is a happier you!

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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Health Tips

IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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