Most of us, especially when we think of weight loss, think of it as only creating a calorie deficit enough to lose weight.
Eat less, move more.
Yes, that works because obviously a deficit in your body energy expenditure is enough for you to lose weight.
If your weight is stable at the moment, meaning it stays the same week after week, then to lose 0.5–1kg a week you would need to reduce your calories by 500 to 1000 a day. That is 3500 to 7000 calories over a week. This is because one kilogram of body weight on the scales contains roughly 700g of actual fat.
For most people joining an exercise program is enough to create a vacuum in your calorie counter however I want to propose another faction or line of thinking - Eating Healthy.
According to a few nutritionists and fitness experts, 80% of your body is what you eat and the rest 20% is exercise and even genetics.
I am not sure how true that is but it feels based on the Pareto Principle…
Anyway, the benefits to your body from not eating processed junk food is worth noting into. Processed food usually contains a high levels of sugar, high fructose corn syrup, additional artificial flavouring agents, preservatives, colourants and what not.
They take lesser energy to digest and have lower nutritional content than most complex, raw foods, some even causing you to be addicted to them.
Think about when you drink an aerated drink which has high levels of sugar.
It gets absorbed in your bloodstream quite quickly owing to it being simple glucose and your pancreas and liver work hard to produce insulin to absorb it and after which your blood sugar level again drops.
Eating complex carbohydrates like oats causes your blood sugar spikes to stabilize and you are left feeling fuller and satiated throughout the day.
There are tons of data out there on the web and if you guys have any tips, just feel free to post them here.
Going on a fit journey is not only exercise and calorie counting. It means moving on to a healthier lifestyle that makes you happier and better!
It definitely does not involve starvation.
You could try out different cuisines. I love Indian cuisine and I enjoy home cooked meals. I don't recommend going out and eating at restaurants (even Indian) because of the high level of ghee and other fattening stuff that they usually use.
Know what you put inside your body. You could try Mediterranean diets like Greek food as well as a Japanese cuisine which at its most traditional is super healthy.
[People from Okinawa are probably the longest living people on earth]
These are just ideas – but try to stay away from refined, processed foods.
It’s hard to say that to someone especially when people don’t have time to cook but make it a daily option if you can.
Try alternatives.
Skim milk, soy milk or almond milk for regular milk, low fat yogurt etc.
Order a salad instead of fries etc.
Personally I also included a lot of fruits in my diet. I love mangoes and bananas are my pre workout snack. Having a lot of fruit in my diet has reduced my sweet cravings tremendously.
I no longer hanker for chocolate or other desserts. [You could try dark chocolate though if you like]
I also keep my alcohol consumption to absolute minimum. My rule is I only drink with family, not even friends and that would just be some red wine or a cocktail that I would slowly drink for the entire evening.
I also have a cup of green tea almost everyday.
Everything in moderation works out really well.
You can't avoid all foods completely and once in a while if I go out I do find myself eating a pizza or just other stuff but that's not an everyday occurrence.
Here's how you can calculate your daily caloric needs. Use the Harris Benedict Equation to calculate your BMR and then multiply with your activity level. Your BMR tells you the calories your body needs without much physical activity.
(You can use a Calorie Counter App if you wish. I use Livestrong's My Plate. There's also MyFitnessPal. I like MyPlate because it has options to plug in exercise expenditure as well as water consumption.
I drink 3-4 L in a day. )
The Harris–Benedict equations revised by Roza and Shizgal in 1984.
[TABLE]
[TR]
[TD]Men[/TD]
[TD]BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)[/TD]
[/TR]
[TR]
[TD]Women[/TD]
[TD]BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)[/TD]
[/TR]
[/TABLE]
Give or take 210.5 k cal for men and 201 k cal for women.
Depending on your physical activity, you can further calculate your intake as such
The following table enables calculation of an individual's recommended daily kilocalorie intake to maintain current weight.
[TABLE]
[TR]
[TD]Little to no exercise[/TD]
[TD]Daily kilocalories needed = BMR x 1.2[/TD]
[/TR]
[TR]
[TD]Light exercise (1–3 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.375[/TD]
[/TR]
[TR]
[TD]Moderate exercise (3–5 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.55[/TD]
[/TR]
[TR]
[TD]Heavy exercise (6–7 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.725[/TD]
[/TR]
[TR]
[TD]Very heavy exercise (twice per day, extra heavy workouts)[/TD]
[TD]Daily kilocalories needed = BMR x 1.9[/TD]
[/TR]
[/TABLE]
If you feel lazy you can use this site.
Basal Metabolic Rate (BMR) and Daily Calorie Needs - Calculator Online (Harris-Benedict equation)
The point is... start taking note of what you eat, don't forget to exercise (try for an hour 5, 6 times a week) and sleep.
7-8 hours is a good goal.
If you don’t sleep enough, your body starts producing a lot of the stress hormone cortisol which is actually responsible for all that visceral belly fat. Your body also starts reducing its production of ghrelin hormone which is what tells your brain you are full.
So you will end up eating more than usual.
So anyway. Hope that helps.
Take every day one day at a time. Pray and worship and ask God to help you out and you will feel so much better.
Don't worry too much, no matter what it is and give God the glory for everything..
I know there were many threads similar to this but I just wanted to create a new one instead of looking for them.
God bless.
Eat less, move more.
Yes, that works because obviously a deficit in your body energy expenditure is enough for you to lose weight.
If your weight is stable at the moment, meaning it stays the same week after week, then to lose 0.5–1kg a week you would need to reduce your calories by 500 to 1000 a day. That is 3500 to 7000 calories over a week. This is because one kilogram of body weight on the scales contains roughly 700g of actual fat.
For most people joining an exercise program is enough to create a vacuum in your calorie counter however I want to propose another faction or line of thinking - Eating Healthy.
According to a few nutritionists and fitness experts, 80% of your body is what you eat and the rest 20% is exercise and even genetics.
I am not sure how true that is but it feels based on the Pareto Principle…
Anyway, the benefits to your body from not eating processed junk food is worth noting into. Processed food usually contains a high levels of sugar, high fructose corn syrup, additional artificial flavouring agents, preservatives, colourants and what not.
They take lesser energy to digest and have lower nutritional content than most complex, raw foods, some even causing you to be addicted to them.
Think about when you drink an aerated drink which has high levels of sugar.
It gets absorbed in your bloodstream quite quickly owing to it being simple glucose and your pancreas and liver work hard to produce insulin to absorb it and after which your blood sugar level again drops.
Eating complex carbohydrates like oats causes your blood sugar spikes to stabilize and you are left feeling fuller and satiated throughout the day.
There are tons of data out there on the web and if you guys have any tips, just feel free to post them here.
Going on a fit journey is not only exercise and calorie counting. It means moving on to a healthier lifestyle that makes you happier and better!
It definitely does not involve starvation.
You could try out different cuisines. I love Indian cuisine and I enjoy home cooked meals. I don't recommend going out and eating at restaurants (even Indian) because of the high level of ghee and other fattening stuff that they usually use.
Know what you put inside your body. You could try Mediterranean diets like Greek food as well as a Japanese cuisine which at its most traditional is super healthy.
[People from Okinawa are probably the longest living people on earth]
These are just ideas – but try to stay away from refined, processed foods.
It’s hard to say that to someone especially when people don’t have time to cook but make it a daily option if you can.
Try alternatives.
Skim milk, soy milk or almond milk for regular milk, low fat yogurt etc.
Order a salad instead of fries etc.
Personally I also included a lot of fruits in my diet. I love mangoes and bananas are my pre workout snack. Having a lot of fruit in my diet has reduced my sweet cravings tremendously.
I no longer hanker for chocolate or other desserts. [You could try dark chocolate though if you like]
I also keep my alcohol consumption to absolute minimum. My rule is I only drink with family, not even friends and that would just be some red wine or a cocktail that I would slowly drink for the entire evening.
I also have a cup of green tea almost everyday.
Everything in moderation works out really well.
You can't avoid all foods completely and once in a while if I go out I do find myself eating a pizza or just other stuff but that's not an everyday occurrence.
Here's how you can calculate your daily caloric needs. Use the Harris Benedict Equation to calculate your BMR and then multiply with your activity level. Your BMR tells you the calories your body needs without much physical activity.
(You can use a Calorie Counter App if you wish. I use Livestrong's My Plate. There's also MyFitnessPal. I like MyPlate because it has options to plug in exercise expenditure as well as water consumption.
I drink 3-4 L in a day. )
The Harris–Benedict equations revised by Roza and Shizgal in 1984.
[TABLE]
[TR]
[TD]Men[/TD]
[TD]BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)[/TD]
[/TR]
[TR]
[TD]Women[/TD]
[TD]BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)[/TD]
[/TR]
[/TABLE]
Give or take 210.5 k cal for men and 201 k cal for women.
Depending on your physical activity, you can further calculate your intake as such
The following table enables calculation of an individual's recommended daily kilocalorie intake to maintain current weight.
[TABLE]
[TR]
[TD]Little to no exercise[/TD]
[TD]Daily kilocalories needed = BMR x 1.2[/TD]
[/TR]
[TR]
[TD]Light exercise (1–3 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.375[/TD]
[/TR]
[TR]
[TD]Moderate exercise (3–5 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.55[/TD]
[/TR]
[TR]
[TD]Heavy exercise (6–7 days per week)[/TD]
[TD]Daily kilocalories needed = BMR x 1.725[/TD]
[/TR]
[TR]
[TD]Very heavy exercise (twice per day, extra heavy workouts)[/TD]
[TD]Daily kilocalories needed = BMR x 1.9[/TD]
[/TR]
[/TABLE]
If you feel lazy you can use this site.
Basal Metabolic Rate (BMR) and Daily Calorie Needs - Calculator Online (Harris-Benedict equation)
The point is... start taking note of what you eat, don't forget to exercise (try for an hour 5, 6 times a week) and sleep.
7-8 hours is a good goal.
If you don’t sleep enough, your body starts producing a lot of the stress hormone cortisol which is actually responsible for all that visceral belly fat. Your body also starts reducing its production of ghrelin hormone which is what tells your brain you are full.
So you will end up eating more than usual.
So anyway. Hope that helps.
Take every day one day at a time. Pray and worship and ask God to help you out and you will feel so much better.
Don't worry too much, no matter what it is and give God the glory for everything..
I know there were many threads similar to this but I just wanted to create a new one instead of looking for them.
God bless.
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