If it has been sometime since you were last able to fit into that figure hugging dress, it?s time to drop a few pounds successfully? Quite a few diets are claiming to have incredible weight loss results. I get irritated upon reading or hearing such claims as I know many are just marketed as ?snake oil?. I would recommend that if you are looking to lose weight one healthy method would be the low calorie diet plan. There has been considerable analysis done on this diet with regards to its usefulness.
Before I elaborate in depth about the low calorie diet, let?s get the basic terminology right. The food that we eat contains calories (kcal) and it is this calories that provides us with energy we need. Why do calories play such an vital role in a diet? You will put on weight if you do not watch your calories and eat more than what your body needs.
Calorie in > Calorie out = Weight gain
Now that you understand what causes us to gain weight, follow me though a 3-step plan to help you embark on a low calorie diet plan effectively.
Step 1: How much is your daily calorie intake
This depends on the combination of your basic metabolic rate (BMR) and activity level. So basically anyone can calculate their BMR following the equation below.
Women:
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) ? (4.7 X age in years)
Men:
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) ? (6.8 X age in years)
You can then do a rough estimation of your daily calorie needs by using these formulas:
Sedentary (Your only exercise is typing on the keyboard)
(BMR x 20 percent) + BMR
Lightly active (You exercise 1-3 times a week)
(BMR x 30 percent) + BMR
Moderately active (You exercise 3-5 times a week)
(BMR x 40 percent) + BMR
Very active (You exercise intensely on a daily basis)
(BMR x 50 percent) + BMR
Extra active (You do hard labor or are in athletic training)
(BMR x 60 percent) + BMR
Now let?s be realistic. Majority of us will be in the category of lightly active. Here?s how you can calculate your required calorie intake. The approximated calorie requirement for a 47 year old sedentary woman who is 68kg and 163cm tall will be:
BMR = 655 + (9.6 X 68) + (1.8 X 163) ? (4.7 X 47) = 1380 kcal
Total daily calorie requirement = (1380 x 0.2) + 1380 = 1656 kcal
Just to give you an idea, a typical western diet provides 3000-3500 kcal a day which is twice the amount that an average woman needs. It comes as no surprise as to why the obesity rate is escalating at such an alarming rate.
Step 2: How many calories do you need to cut out from your diet
To lose weight, you need to eat less than what you body needs. You can begin with creating a deficit of 300-500kcal daily.
A female that is consuming 1150kcal daily as opposed to her required 1656kcal will lose about 1 pound after a week . This is in theory. I personally do not recommend anyone to consume <1200 kcal per day as this will cause the body to go into ?energy-saving? mode and greatly slow down your metabolic rate.
3500kcal deficit = 1 pound of weight loss
If you need to lose 10 pounds, you will need to create a deficit of 35000 kcal. Remember, slow and steady wins the race.
If you are cutting your calories correctly, you weight should come off about 1-3 pounds a week. Anything more is too much
Step 3: Keep accurate notes of what you consume
You will get better success from your diet if you note down what you eat. You will find out that you might be consuming more calories than necessary.
Be meticulous with your note taking over a course of 3 days. Include as much details about what you eat. Do include condiments that you consume (e.g. sauces, sugar).
There are many internet tools that can then help you estimate the amount of calories you are having based on your food intake.
From here, you will be able to single out the food sources that are significant in calories. Begin to create a calorie deficit by cutting out food stuff that you don?t need like unhealthy snacks.
As a dietitian, writing meal plans is something I enjoy doing. Here is an example of a nutritionally balancedlow-calorie meal plan.
Breakfast:
Half a wholegrain bagel with a thin spread of light cream cheese (300kcal)
1 glass of low fat milk (90kcal)
Mid-morning snack:
1 cup of Low-fat yoghurt (130kcal)
Lunch:
Wholegrain sandwich bread, with a spread of mustard, salad veggies and lean meat (chicken/beef) (350kcal)
1 serving Minestrone soup (150 kcal)
Afternoon snack:
1 serving of fresh fruit (70 kcal)
Dinner:
Half cup of pasta with tomato sauce + 1 palm size grilled meat/fish or chicken OR half cup of lean mince (400kcal)
Side salad with fat-free dressing (70 kcal)
1 serving of fresh fruit (70 kcal)
Total Calories: 1630 kcal
The example above is just a simple meal plan which you can tailor to your own dietary taste or needs. If you follow through with the food diary activity and get yourself familiarized with the general calorie content of foods, you would have already known by now what are the high calorie foods that you need to reduce your intake of.
Here?s what you can do to create a calorie deficit
1) Switch from a full strength soda to a no-sugar added drink
2) Use low fat sauces and dressings
3) Have 2 servings of fresh fruit instead of 2 cups of processed fruit juice
4) Use healthier cooking oils like sunflower or olive oil for cooking
5) Cut away the fats and skin when buying meat
6) Reducing your portion sizes by a quarter
7) Limiting fried foods to no more than once a week
Changing to low fat dairy products
9) No excessive drinking at parties or when with friends
In order for the low calorie diet plan to work, consistency is key. Remember to treat yourself to something delectable if you?ve been consistent with your diet for a couple of weeks. If you happened to consume more than you need for the day, don?t lose sleep over it. It isn?t what you consume in a day but the cumulative efforts over a period of time that really matters in the battle against the bulges.
Trained as a dietitian and nutritionist, Kelly Kims has worked her way through hospitals and private clinics. She is an expert on nutritional therapy for weight loss, be it high protein diet plans to very low calorie liquid diets, Kims offers practical weight management techniques for overweight and obese individuals and even women seeking to regain their figure after pregnancy. As an accredited sports dietitian, Kims also educates fitness and sports professionals on performance nutrition. Together with her partner, she runs http://quickeasydietsthatwork.com. An one stop site that offers easy diets that work, exercise strategies and diet-friendly recipes.
Article Directory : http://www.singsabar.comSource: http://www.singsabar.com/lose-weight-the-easy-way-with-the-low-calorie-diet-plan/
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