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From: mwickert- on 24 Jun 2008 10:00
On Jun 23, 11:11 am, weight.loss.camps.for.adu...(a)gmail.com wrote:
> http://weight-loss-camps-for-adults.blogspot.com,Hereis the guide to
> loss weight and gain control of your weight. The bodyÂ’s main energy
> storages are the fat, and some of us got too much of it. As long as
> you eat more energy the your body uses, your system will store even
> more as fat.
>
> To loss weight (fat) is simply a matter of expending more calories
> (energy) than you take in, through exercise, dieting and your daily
> activities.
>
> Determine your energy equilibrium, can be done by Benedict-Harris
> formula.
>
> To estimate the daily value of calories needed.
> (BMR = Basic Metabolic Rate)
> Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in
> years)
> Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in
> years)
>
> Note:
> 1 inch = 2.54 cm.
> 1 kilogram = 2.2 lbs.
>
> Example:
> You are female
> You are 30 yrs old
> You are 5' 6 " tall (167.6 cm)
> You weigh 120 lbs. (54.5 kilos)
> Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
> Now that you know your BMR, you can calculate TDEE (Total Daily Energy
> Expenditure) by multiplying your BMR by your activity multiplier from
> the chart below:
>
> Activity Multiplier
>
> Sedentary = BMR X 1.2 (little or no exercise, desk job)
> Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
> Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
> Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
> Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or
> 2X day training, i.e marathon, contest etc.)
>
> Example:
> Your BMR is 1339 calories per day
> Your activity level is moderately active (work out 3-4 times per week)
> Your activity factor is 1.55
> Your TDEE = 1.55 X 1339 = 2075 calories/day
>
> Counting calories - Next step is to count the calorie you eat. You
> should purchase a scale, and write down the weight of every food you
> eat. This is the most safe way to keep track of you intake. Your can
> use the free Planner (www.myfoodintake.com/pl.asp) to calculate the
> calories. Try to eat 500 calories below your Total Daily Energy
> Expenditure (TDEE), this should result in a weekly fat loss of 2 lbs
> or 500 g. Losing weight faster might be dangerous in the long run, so
> always consult your doctor or dietician first. If you donÂ’t loss
> weight within the first couple of weeks consider to reduce your daily
> intake of calories more. The TDEE formula is based on averages and
> your personal TDEE might be a bit different.
>
> Hunger is one of your body's strongest and most beneficial stimuli. It
> can be a problem avoiding the temptation and overeating. On a fat
> loosing diet itÂ’s essential to consume less energy then burned by the
> body, avoiding the hunger stimuli is therefore a powerful tool.
>
> Researches show that some foods are better keeping you
> satiety.Especially the amount of food have showed in several studies
> to be a key factor, regardless of the number of Calories they contain
> e.g. 80 kcal potato will probably keep you satiety longer then 80kcal
> white bread.
>
> Try to pick mainly food with high water/fiber content, like
> vegetables, and also try to eat food with high protein content like
> beef, both groups have a high fullness score. Try to avoid to much
> fat, sugar, and especially drinking your calories (soda, beer, juice)
> because these beverages wont stay very long in your stomach and will
> not keep you satiety.
>
> If u need more information about "weight loss" you can refer to this
> blog which teach you all about "weight loss or diet plan" :http://weight-loss-camps-for-adults.blogspot.comhttp://alphabetical-list-of-calories-in-food.blogspot.com

Hey people, if anyone is interested, I recently launched a new site
[http://beyondadiet.com] and we are kicking things off with a series
titled "Workout Plan." Also, I'm teamed up with a great group of
bloggers that offer sensible, practical tips for anyone willing to
pursuit a healthy lifestyle. If your looking for a nice community with
some accountability, come check us out!
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