Calories for Weight Loss . Their high levels of motivation and an fervent aspiration to lose weight quickly often drives the desire to cut out too many meals almost instantly. Cutting back food intake dramatically may sound like the right idea to lose weight fast and indeed many experience a rapid drop in weight, just not a predominance of fat loss! There are 3. 50. 0 calories in 1 pound (0. Thus, you need to burn 5. Therefore, to effectively lose body fat, one must outmaneuver the bodies natural fat storage system. The dietary strategies to do this, are as follows: Reduce calories by only a small amount. Small and frequent meals – every three hours. Follow a “cyclical” or “zigzag” calorie rotation. Severely reducing calories for substantial weight loss. Fat loss, not muscle or water loss. 4 methods of reducing calories without slowing metabolism. Photo Credit apple on scale (focus on scale) image by Pontus Edenberg from <a href='http://www. Precision Nutrition’s Weight Loss Calculator Eat less and move more. A These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by. Recommended daily calorie intake varies from person to person, but there are guidelines for calorie requirements you can use as a starting point. Calorie Tapering. Determine your daily calorie requirement first using the calorie calculator. You can use the weight loss calculator to determine the time and calorie deficit required to reach your target weight. For optimal weight loss reduce your calories to 1. If you do not make progress you can increase this later, although this is not ideal, as the larger the deficit produced, the quicker your body will catch on. Therefore, in such cases the first step should be to increase activity levels. Reduce by at least 5. Do not go below 1. If you wish to create a larger calorie deficit, do it through exercise – cardio to burn calories, resistance training to maintain muscle muscle mass. This 3- day,1- day cycle then continues. You can use the calorie calculator to get a 7 day zig- zag calorie plan. This system of calorie rotation can be enormously successful at maintaining muscle, whilst losing body fat. It also avoids the problem of the body adapting to your lower calorie intake and slowing down your metabolism to the point where you will not see any more results. Your body will eventually catch on to a calorie deficit, even if it is 2. However, your body will catch on faster the larger the calorie deficit. Since this metabolic slowdown is the reason you have a difficult time of reaching your weight/ fat loss target because you have reached a weight loss plateau, it is only logical to avoid metabolic slowdown by not staying on low calories for long periods of time! An example of a cyclical rotation: Low calorie days (1. TDEE): 1. High calorie day (TDEE/ Maintenance level): 2. SMALL & FREQUENT MEALS: EAT EVERY 3 HOURSHave you ever noticed that skinny people tend to eat little and often, while others skip meals. People who have problems losing weight, often eat little during the day and by the evening are so hungry they will eat anything. There are two problems here. First eating late, which means that the food is more likely to e stored as fat and the quality (or lack of it) and quantity of the food eaten. Although eating this frequently may not be easy at first, it helps to lose fat steadily and avoids weight loss plateaus. You’re so hungry, you want food, any kind of food. This is when it all goes wrong! Avoids the excess calories eaten during large meals, which the body, unable to utilize, stores as fat. Small meals eaten more often will reduce fat storage. Leaves you feeling satisfied and hunger free. Your energy levels will not crash. Eat every three hours and your body has to work, speeding up your metabolism. Missed meals slows metabolism down. Stabilizes blood sugar and insulin levels, which in turn help control appetite. To determine how many calories each meal should consist of, divide your daily caloric intake by 5, which is the number of meals/ snacks you should be having a day. For example: Low calorie day = 1. Number of meals/ day = 5. Average calorie intake per meal = 3. It may not always be possible to eat a complete meal every 3 – 4 hours and instead you will have a snack. Therefore, it is unlikely that the calories of each meal and snack will be identical, but this gives you a ball park figure of how much you should be eating. CALORIE TAPERINGBreakfast may be slightly larger than the other meals and the last snack before bed should be the smallest. The reason you should enjoy a smaller meal before bed is because during the night your metabolism is at its slowest, you are less active and therefore burn less calories during this time. You should also have your last meal around 3 hours before bed. Of course you can play around with the numbers a little to suit yourself. However, all meals should contain protein. Your “snacks” should not be carbohydrate based such potato chips. Calorie Calculator. Calories are a measure of energy used to quantify how much food we consume and how hard we exert ourselves during physical activity. This simple relationship between the amount of calories we eat and burn is known as energy balance and it plays a very important role in overall health. Energy Balance. Energy balance is the most important factor in weight control. A positive energy balance (consuming more than you burn) causes weight gain. A negative energy balance (burning more than you consume) causes weight loss. A neutral energy balance (consuming and burning the same amount) promotes steady weight. Knowing how many calories you consume and burn gives you the power to adjust weight. Body weight is a good indicator of overall health (through Body Mass Index and body fat percentage). A high body weight is associated with an increased risk of developing heart disease, type 2 diabetes, strokes and cancer. It is therefore important to control calorie intake as well as energy expenditure (exercise & physical activity) in order to reside within a healthy weight range. What is the Calorie Calculator? The calorie calculator uses physical characteristics (weight, height, age, gender), activity level and weight goals (gain, lose or maintain weight) to estimate daily calorie needs. The calorie calculator estimates how much to consume based on the weight goal selected. In addition to calorie estimations, the calculator provides: basal metabolic rate (BMR)BMIHealthy Weight Rangemacronutrient distribution (how much fat, carbohydrates and protein you need each day)meal/snack size examples. Instructions. To begin, fill out the form below with weight (pounds), height (feet & inches), age, physical activity level, gender, weight goal and click calculate. The next page displays the results as well as detailed explanations on the significance of the calculations. The Calorie Calculator.
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November 2017
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