Seriously, how is anyone dumb enough to be fat?

[Jovanian Teapot]

Oh my goodness.

Two years ago i weighed in at a whopping 425 pounds.
today, i weigh 260 pounds.

Weight loss is not so complicated. For those who want it enough, it is very achievable.

Someone posted that you have to eat less calories than you burn during a workout to lose weight. This is not exactly accurate. Here is how weight loss works for me, using the Harris-Benedict Principle. This principle generally overestimates Caloric necessity by 5-10% if you are a person of average/below average lean body mass. (i use this because i am an amateur body builder). here, an equation that is allegedly more accurate
http://www.caloriesperhour.com/tutorial_BMR.html (this is the Miflin Equation, i think)

Your body will burn x amount of calories daily just because you are alive. This number is known as your Basal Metabolic Rate. There are methods to calculating this number to a certain degree: here is the one i have had the most success with :http://www.youtube.com/watch?v=7SK2kNBdV3E

Next, you should augment your BMR based on the amount of exercise you do per week, as i will show.
So, once you have your daily caloric necessity, you should aim for a caloric deficit between 200-500 calories.
I will show my numbers, for the sake of clarity

Weight:260 lbs
Height:5'9"
Age:18
BMR= 66+1612+876.3=2554.3
Now, as for my activity level...
-If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
-If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
-If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
-If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
I will use BMRx1.55 because i complete three full body workouts weekly and 30 mins cardio daily.
so, 2554.3*1.55=3,959.165
i currently consume ~3200 calories per day, leaving me with a caloric deficit of ~700 cal/day (because i have learned my body can handle it). across one week, i will lose roughly 4900 calories due to my restricted diet alone.
one pound of fat=3500 calories. 4900/3500=1.4 pounds lost per week. I usually lose more than this simply due to the crazy amounts of exercise that i do.
and now the most important part
The most important part of losing weight is the diet, and the most important part of the diet is its composition. Again, i will show the Macronutrient breakdown that i use.
i consume 3200 cal per day.
40%Protein=1280cal/4=320g
40%Carbohydrate=1280cal/4=320g
20%fat=640cal/9=~71g
Protein/Carbohydrates contain roughly 4 calories per gram;fat is 9 calories per gram(http://www.caloriesperhour.com/tutorial_gram.php)
and that is how weight loss is done.

Not even sure why i posted this...