I am going to present a weight loss program that will work. It is not a quick-weight loss diet that experience tell us does not work (remember Oprah and some of your friends) nor a fad program built on questionable scientific basis; but, weight loss that is likely to be permanent and healthful. You will need to learn to eat in this manner for the rest of your life and learn that you don't need to look like the latest popular supermodel.
We need to start with some basic calculations because people are highly individualized and of two sexes. We need to calculate the calories a person burns at rest which is called the basal metabolic rate (BMR). This is done at room temperature and 12 hours after eating.
- If you are female, calculate your BMI using the following equation: B=(6.25 x H) + (9.99 x W) - (4.92 x A) - 161. B=BMR in calories per day, H is your height in centimeters (1 inch = 2.54 cm.), W is your weight in kilograms (1 Kg = 2.2 lbs.), and A is your age in years.
- If you are a male, calculate your BMI by the equation: B = (6.25 x H) + (9.99 x W) - (4.92 x A) + 5.
Convert pounds to kilograms by dividing weight in pounds by 2.205 and height in inches multiplied by 2.54 to convert to centimeters. A good rule of thumb is about 10 calories per pound of body weight - a 150 pound woman would need about 1500 calories per day at rest and a 200 pound man would be about 2000 calories per day at rest. .
Almost everyone thinks that is you exercise it automatically raises your basic metabolism.This is untrue as I will show. If we take a hypothetical female who burns 1500 calories at rest daily and 1900 calories with moderate activity. then if she eats 1900 calories she will maintain her weight. If she eats 1700 calories, she will gradually lose. If she eats less than 1500 calories daily, her metabolism will slow down and her gastrointestinal time will likely slow down too in order to allow more time for the intestine to absorb more nutrients from the food. If the woman has been eating substantially less that 1500 calories then she will likely gain water weight which is temporary but is disturbing if unanticipated. It is also beginning to be known that certain neurotransmitters regulate fat, carbohydrate and protein.
What then is the advice to those that wish to loose weight? Adjust your eating to fit into the above described window and then begin to exercise moderately after two weeks. From my clinical practice I have learned that it is best not to travel during the beginning of this transition and for the first two months. It is much easier to get thrown off stride when away from your home environment. Remember food should be enjoyed and is necessary for life. Good luck and happy eating