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By Bobjohnson
I have been on a diet for about the past month. I ate weight watchers and lean cusines for breakfast, lunch and dinner. The reason I picked these entree's is because they were cheap, microwavable, and they displayed the calories in BIG BRIGHT LETTERS on the front of the packages. When I started this diet I weighed in at 200lbs. Today I weighed myself and I was surprised to find that I still weigh 200lbs. I did some research. My research found that my diet was completely wrong.
I did not know that every adult had a different caloric intake depending on weight, size, age, and activity level. I had no idea that I may need a different amount of calories than someone that is older, taller, and weighs less than me.
I found a simple formula, basal metabolic rate, (also known as your BMR) that could help out anyone trying to lose weight. To lose weight you would have to cut or burn extra calories than the results you get from this formula.
66+(6.3x your weight)+(12.9x your height)-(6.8x your age)= your BMR
I will use myself as an example.
I weigh 200lbs, 5'4" tall, and 33 years old. The formula would work like this:
66+(6.3x200)=1260+(12.9x64inches)=825.6-(6.8x33)=224.4
So my BMR is 1927.4.
But there is one more step left. The BMR has to be multiplied by your activity level:
If you are sedentary : BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR for a total.
I am lightly active so I will take 1927.4 and times it by 30%. 1927.4x0.3=2505.1
2505.1 is the number of calories I can eat each day and maintian the weight I am now.
Now remember that evry 3,500 calories is equal to one pound. So if I cut back 500 calories per day I could lose 1lbs per week. If I exercised enough to burn 500 calories per day I could lose 1lbs per week. Now if I did both I could lose 2lbs per week.
It is recommended to shoot for .5-2lbs per week goal. Anything beyond that is less likely to stay off permanently. Also, do not cut back more than 1,200 calories without seeking medical supervision first.
Most experts agree it is easier to exercise the calories off than to cut them out of your diet. I'm not that fond of exercising so I will be doing a combination of both. Just by cutting one soft drink, serving of butter, or unhealthy snack out of your diet will meet the 500 calories quota. Next month I hope to see better results. I hope the same for you as well.
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Awww bro I was going to tell you that coz in A&P Bio 242 we've been speaking on this. Also, those most diet foods are loaded with sodium which they won't tell you. Also, I watch a lot of Dr. Oz and The Doctors and watch a lot of channel 220 so with college and all this stuff I've learned this information. Also, sometimes with exercise and those weight loss programs you will lose wright then hit a plateau. To not hit a plateau though, you have the right information. Hope the diet works out well for you.
ReplyDeleteThanks for the info.
ReplyDeleteJust an added thought bob, just when getting your caloric intake, it would also be wise to get yor body measurements as well, especially if you start to exercise. Depending on the type od activities you do you may lose the pounds but not show it on the scale, thus having you feeling down in out, when you should also take look at how your clothes are fitting you..more room in those jeans then last week you could be losing fat but gaining muscle which weighs more than fat.
ReplyDeleteI also learned that if you need to consume 2500 calories and are active, then you should consume that much, because your body needs those calories to refuel. If you don't, you short change yourself ,in turn your body takes the good stuff your body needs and uses it.
thanks!
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