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Tasty Treats!
Add a little flavor to your love making! |
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by Frank Occhipinti & Esperanza Byrd
Exactly how does one determine how many calories to consume in
order to loss weight fast and effectively, without slowing down your metabolism
so that the weight stays off for good? Developing healthy eating habits must be
a part of a lifestyle change in order for a weight loss plan to be the most
effective. Accurate information about nutrition and properly reading food
labels as well as being completely honest with yourself about how many calories
you are actually eating are vital components in making it a successful change.
A Simple Formula
There are several different formulas used by health and fitness professionals
to determine how many calories a person must eat in order to lose weight. The
outcomes are all relatively close so it makes sense to use the simplest one.
The following formula will calculate how many calories you must consume in
order to lose weight. First and foremost, you must determine your body fat
percentage. If you don't know what it is, your local gym can help you determine
it. Once you have determined your body fat percentage apply the following
formula:
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Multiply Body Weight by Body Fat Percentage = Fat Mass (FM)
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Subtract FM from Body Weight = Lean Body Mass (LBM)
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Multiply LBM by 11 = Basil Metabolic Rate (BMR) BMR is the amount of calories
needed to maintain life in a still state
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Add 500 Calories to BMR to allow for daily activities
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Add an additional 500 to allow for exercise
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Subtract 500 calories to create a deficit
Example:
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130 lbs* 28% = 36.4 FM
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130 lbs - 36.4 = 93.6 LBM
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93.6 LBM * 11 = 1029.6 BMR
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1029.6 BMR + 500 = 1529.6
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1529.6 + 500 = 2029.6 (calories needed to maintain current weight)
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2029.6 - 500 = 1529.6 (caloric deficit)
In the above example a person weighing 130 lbs can consume 1529.6 daily
calories and will lose one pound of fat per week. This is based on the fact
that there is 3500 calories in one pound of fat thus by creating a daily
deficient of 500 calories (500 * 7 days = 3500) you would drop one pound of fat
per week. If you are losing more than one to two pounds a week, chances are you
are not losing the weight from fat. Consuming less than 1529.6 calories will
also cause you to lose weight however you may not be consuming enough calories
to maintain lean body mass. Therefore slowing down your metabolic rate which in
turn will require you to consume less and less calories in order to continue
losing weight, essentially setting yourself up for failure Your body must
consume at least 1029 calories to maintain current body weight if you did
absolutely nothing at all. This would be just as detrimental to your weight
loss goals as consuming over 2029.6 calories, which will cause you to gain
additional weight.
Eating the Correct Calorie Number is Only a Part of a Healthy
Weight Loss Plan
Consistency is key! Many people fail at losing weight because they fail to be
consistent and are not completely honest about the actual number of calories
being consumed. Consistency means eating, for example, 1500 caloreies a day
seven days a week, not every other day or for two days then cheating on the
third day. However, you should not deprive yourself of your favorite foods but
remember second to consistency is moderation. Go ahead and have your favorite
desert but be sure you are consuming one serving or less. This is where
correctly reading food labels comes in handy. Be sure to include the calories
in your total daily caloric intake as well. Soft drinks and juices count toward
your total calorie count too!
The ideal meal plan also contains the proper ratio of nutrients. The proper
percentages of protein, carbohydrates and fat must be balanced in order for you
body to properly absorb and utilize the intake of nutrients. Different kinds of
food contain varying nutrients and affect the body in different ways.
Don't Give Up Now!
At first, all this information may sound thoroughly confusing and difficult to
implement however it is the first step in making that lifestyle change and
losing the desired weight. A combination of determination and accurate
information will help change your eating habits and help you reach your fitness
goals. Please see your physician before starting any weight loss program.
Frank Occhipinti is a NFPT certified personal trainer located in Huntington
Beach, CA. Frank has over 5 years of personal fitness training experience and
his own firm, Fitness Prescriptions. For more information please contact him at
714-374-5957 or via emai:franko@socal.rr.com.
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