“Science-backed weight loss techniques” Part II

Customizing your plan of attack

In Part I of our Science backed Weight loss plan, we talked about the sources of energy the body uses to function (proteins, carbs, & fats ) – alcohol is also a source of calories, empty calories – we also covered the roles of Metabolism, Gut Microbiome, hormones and sleep. In Part II we are going to give you the tools to design a personalized weight loss program. Let’s get started …..

At the most basic level this diagram describes what happens to calories you consume: 

* Alcohol is a source of “empty calories”, thus if you intend to lose weight keep an eye on it… it has little nutritional value yet it may contribute to 10-15% of the total calories consumed. 

So, as you can see the Math is simple, as long as you “consume” fewer calories than you burn, you will LOSE WEIGHT no matter what – but the opposite is true as well -, so if you think about it, the more you move & exercise, the more calories you can consume without gaining weight …. 

So let’s take a dive into the BMR concept: BMR is the number of calories the body burns at rest to maintain basic bodily functions such as breathing, circulation, and digestion. It is influenced by various factors, including age, gender, weight, height, and body composition. By calculating their BMR, people can determine how many calories they need to consume to maintain their current weight or how many calories they need to consume to lose weight. In other words, knowing your BMR and your NREE (Non Resting Energy Expenditure) you can determine the total number of calories you can consume without gaining weight…. where can you find your NREE ? From wearables trackers like Fitbit, Samsung or apple electronic watches etc.

To calculate your BMR:

BMR = 10 x weight in kg + 6.25 x height in cm – 5 x age in years + s (where S is +5 for men and -161 for women)

*To convert pounds to kgs multiply the number of pounds X .454 | to convert inches to cm multiply the # inches x 2.54

Let me introduce another concept to help you track your progress. It’s called Body Mass Index (BMI) : BMI is a measure of body fat based on height and weight. It is used to determine if a person is underweight, normal weight, overweight or obese. A higher BMI is associated with a higher risk of health problems such as heart disease, diabetes, and high blood pressure. By calculating their BMI, people can determine if they need to lose weight to improve their health.

To calculate your body mass index, or BMI

BMI = weight in kg / height in m². So, to calculate BMI in pounds and inches, you can convert your weight in pounds to kg (1 kg = 2.2 lbs) and your height in inches to meters (1 m = 39.37 inches). For example, let’s say you weigh 150 lbs and you’re 5 feet 6 inches tall. Your BMI would be: BMI = (150 lbs / (2.2 lbs/kg)) / (66 inches / (39.37 inches/m))² = 24.2

A BMI between 18.5 and 24.9 is considered a normal BMI, while a BMI between 25 and 29.9 is considered overweight, and a BMI of 30 or higher is considered obese. Keep in mind that these are only general guidelines, and BMI doesn’t take into account other factors like body composition or fitness level.

Here’s how BMI and BMR can help people lose weight:

Setting Goals: By calculating their BMI, people can set realistic weight loss goals. For example, if a person is classified as overweight or obese, they can set a goal to reduce their BMI to a healthy range. By calculating their BMR, people can determine how many calories they need to consume to achieve their weight loss goals.

Tracking Progress: By monitoring their BMI and BMR over time, people can track their progress and adjust their diet and exercise habits accordingly. For example, if a person’s BMI or BMR is not changing despite their efforts, they may need to adjust their diet or exercise routine to achieve their goals. A good way to know the number of calories consumed is using “Cronometer” ( This app is very user friendly. You have it available on your phone all day long and it will allow you to understand the total number of calories in your diet and help you manage the “consumption” side of the equation. 

Personalizing Weight Loss Plans: By taking into account their BMI and BMR, people can personalize their weight loss plans to meet their specific needs. For example, a person with a lower BMR may need to consume fewer calories or increase their physical activity to achieve their weight loss goals.

By understanding these factors, you can make more informed choices about their diet and exercise habits to achieve and maintain a healthy weight.