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Lose Weight Fast And Become A Healthier Person

 Lose Weight Fast And Become A Healthier Person

Lose Weight Fast And Become A Healthier Person

Customize Your Personal Calorie Requirements

Everyone has different caloric intake needs, and finding your personal daily requirement is a real plus for fast weight loss. Calculating your Basal Metabolic Rate (BMR) and using the Harris-Benedict Equation will allow you to adjust your caloric intake and start shedding pounds fast. Follow these easy steps and design your personalized weight loss program.

First Calculate Your BMR

Your Basal Metabolic Rate (BMR) is the amount of calories you burn daily to maintain your current weight while at rest. The BMR is calculated by weight, height and age.

Men: BMR = 66 + (6.23 x weight) + (12.7 x height) – (6.8 x age)
Women: BMR = 655 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

An example of calculating the BMR for a woman is: 655 + (4.35 x 145) + (4.7 x 63) + (4.7 x 35) = 1,417

The BMR for a woman that is 35 years old, 63 inches tall, and weighs 145 pounds equals: 1,417 calories per day. The BMR translates into the amount of calories you burn daily at rest. The next step is to calculate the BMR and your activity level by using the Harris-Benedict Equation.

Second Step: Calculate Your BMR and Activity Level

Use your calculated BMR to find the daily calorie requirements to lose or maintain your current weight.

Both men and women: BMR x your activity level = the approximate number of calories you need to consume on a daily basis to maintain your weight.

Activity Level
1.200 = Sedentary Lifestyle (little exercise)
1.375 = Lightly Active Lifestyle (mild exercise)
1.550 = Moderately Active Lifestyle (moderate exercise)
1.725 = Very Active Lifestyle (active daily exercise)
1.900 = Extremely Active Lifestyle (extreme daily exercise with physically demanding job
or heavy athletic training)

An example for a woman with a sedentary lifestyle is: BMR (1,417) x activity level (1.200) = 1700 calories per day.

Subtract Calories and Lose Weight Fast

The Harris-Benedict Equation reveals that a woman at 145 pounds needs 1700 calories a day to stay at that weight. To lose weight, simply subtract 500 calories per day. 1700-500 = 1200 calories daily. Keep a log of your calorie intake with you and count all the calories you consume. Don’t go over or under your daily calorie requirements. Experts agree dropping below 1200 for women and 1800 for men may slow the metabolism to a crawl and stall weight loss.

Divide Calories for Ultimate Nutrition

Your meals and snacks should meet your caloric requirements. Your daily caloric intake should be around 30% protein, 50% carbohydrates and 20% fats. Choose high-quality lean proteins to make you feel full. Consume complex carbs from the low glycemic index that have less impact on blood sugar: including whole grains, fresh fruit and crisp veggies. Avoid over processed white flour and sugary foods. Eat unsaturated fats that increase your good cholesterol and lower the bad. Choose olive and sesame oil over butter or margarine. Fill your belly with plenty of water and add a splash of your favorite citrus fruit.

Eat 5 Meals a Day

Spread your calories over the day with 3 meals and 2 snacks. Eating 5 meals a day will keep your metabolism burning and you will continue to experience weight loss.
1.    Breakfast
2.    Mid-Morning snack
3.    Lunch
4.    Mid-Afternoon snack
5.    Dinner

When you eat is also important. For better results, avoid eating after dinner or waiting to eat in the later hours of the evening. Consuming calories while you’re inactive can add weight to your abdomen, hips and thighs. It is best to eat in the hours you are active so your body can burn the calories when you need them.

Design the direction of your dietary life to impact the quality of your biochemistry for years to come.

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