What is a calorie? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water 1 degree Celsius". A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities. This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).
Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).
This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity. The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women underestimate their daily calorie consumption by 500 to almost 1000 calories. You can get a truer picture by keeping a, seven day eating plan of what you typically eat and drink during the day.
At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.
Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet. Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance. Counting calories can also be flexible enough to accommodate most busy lifestyles.
Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss. The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.
Bulk foods that fill you up and don't fill you out, foods that are low in fat and sugar which aren't refined should be the ideal. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels.
As before get the calories from high quality food but if you can't, utilize a blender to make mixtures from skim milk with whatever nutrient additives you want to use, just as long as you keep count of the calories for your daily total.
Now use these out of the blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
shuttle from O'Hare Orland Park .. Lockport Chicago limo O’HareGetting enough of the good fats will help you lose... Read More
To achieve your goals you need a diet that takes... Read More
It is well known that about two-thirds of the U.S.... Read More
How many of your New Year's resolution start out with... Read More
New Years Resolutions do not work because you are really... Read More
Weight loss plans come in all shapes and sizes. Some... Read More
If your low carb diet is going nowhere, maybe its... Read More
You and I know that getting plenty of support from... Read More
The right diet pill should be carefully considered when deciding... Read More
I want to talk to you about cows and what... Read More
Understanding the theory of adaptation (see previous article, Adaptation I)... Read More
If you're trying lose weight, maintain your weight, or sculpt... Read More
IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More
What does it take to lose weight?When it comes to... Read More
Do you know what the words really mean on food... Read More
Visualization is a powerful technique that can help you make... Read More
According to a new study appearing in the American Journal... Read More
Flip through a magazine, scan a newspaper, or channel surf... Read More
Summer is about to be in full swing, and it's... Read More
This Article was originally Published in The July 2004 Issue... Read More
Body Mass Index (BMI)Body Mass Index is an accurate indicator... Read More
Life is great, isn't it? Stop and just look around... Read More
One Reality TV show, The Swan, thrives on makeovers. Often... Read More
When you truly consider the weight-loss process, the battle waged... Read More
How many calories do you need? Well, that depends on... Read More
Lincoln Town Car rentals Addison ..According to a recent survey by the National Health Institute,... Read More
Living a powerful, healthy, fit and trim life is a... Read More
Fat Loss Tip #1) Train With WeightsWorking out with weights... Read More
Today's society is about speed. We no longer have to... Read More
In order to identify hunger, you must first understand what... Read More
Yes, you must be aware of the following 7 points... Read More
R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More
Nowadays, so much of the public is obese (fat) that... Read More
When you truly consider the weight-loss process, the battle waged... Read More
When I decided to lose weight I of course decided... Read More
Now that the holiday season is here, holiday foods and... Read More
Diet pills have met with many different fates, and come... Read More
Looking to avoid the dieting mistakes many of our weight... Read More
What do you think of the hundreds of weight loss... Read More
Control that sweet tooth. Remember that sweet things generally mean... Read More
Have you seen the ditty below that's roaming the Internet... Read More
I clearly remember how much I loathed having my picture... Read More
Cellulite happens to us for many reasons. Some reasons-- like... Read More
When most people think of low carb diets they automatically... Read More
Lousy Reasons to Lose Weight"I want to be a size... Read More
Taming the See Food Eat Food ResponseWhat happens when you're... Read More
So your neighbor, office mate, best friend, whoever just lost... Read More
Only if you're trying to fool the scale on a... Read More
In this age being ignorant is like committing a crime.... Read More
Low Carb diets have become as popular as apple pie... Read More
Weight Loss |