Have you been on a quest to lose those extra pounds? This information is critical if you want to have weight loss success. Success means losing the weight, building health and keeping the weight off.
I hated to make today’s blog so lengthy, however this information is vital for healthy, long-term weight loss.
I will be using the terms below in this blog, get familiar with them.
Glucose= carbohydrates converted into blood sugar
Glycogen=glucose that is stored in muscle cells and the liver for later energy needs
Triglycerides=excess glucose, dietary fats and unused proteins converted into body fat
BMR= basal metabolic rate
EER= estimated energy requirements
TER= total energy required
One principle many people overlook is their calories in/calories burned factor. If you do not know how many calories you need to consume per day to maintain your weight or more importantly how many calories you should consume to lose weight, it would be like driving your car on a long trip to a place you have never been with your gas gauge and odometer broken. The gas gauge represents your calories needed and the odometer represents how many calories you are burning. Without these facts you are totally relying on luck and a guess to not end up stranded on the roadside. With your body it can mean unhealthy weight loss or even weight gain.
- Shoot for consuming 500 calories less per day, try eating 250 calories less and exercising away 250 extra calories.
- Eat 6 times per day (3 meals and 3 snacks) keeps hunger at bay and blood sugar balanced.
- Eat breakfast (Renew is a great breakfast and snack)
- Never consume less that 1200 calories per day unless under the supervision of a health professional. This will put the body in starvation mode forcing your body to conserve energy and actually store extra fat. Not only will it stop the weight loss it can cause you to gain weight. Let’s say your BMR is 1500 calories, then you will need to exercise the extra 200 calories so you do not drop your calories under 1200 but still bank those 500 calories per day towards your 1 pound per week of weight loss. I have many clients that ask for my help that are consuming 600 to 1000 calories per day and can’t seem to lose weight. They just don’t understand that just like you have a household budget to maintain a certain lifestyle. Your body also has a calorie budget to meet the demands you place on it. If your income is reduced by 30 percent, you must start to reduce your spending by 30%. Your body’s total energy requirements (TER) represent your household budget, Your income represents your calorie intake. When consuming fewer calories than the body needs, the body has no choice but to reduce its internal processes. Life support functions and processes are the priority. Extra energy and fat metabolism are reduced. Like wise if your body gets accustomed to getting plenty of calories to meet its daily calorie budget it will begin to spend those extra calories towards energy for mental and physical activity, immune and hormonal processes, the repair and building of muscle and organs etc…. Like wise, if you believed your bank account had plenty of money, you are naturally going to spend more right? By meeting your BMR you body knows it can satisfy its basic needs and does not have to conserve energy or store fat for life support when the famine arrives. Your behavior of cutting calories too much makes your body think starvation is near. Feed your body a generous amount of nutrient dense foods and your body will be happy to spend extra calories in the form of stored fat.
- Drink plenty of water, fat metabolism is dependent on hydrolysis, which is the breaking down of fatty acids for use in the body.
- Exercise often, if you are just starting, begin with walking. Start slow then when you are able include resistance training to build muscle and interval training to build a stronger lungs and heart. This increases fitness.
- Make sure you are getting at least 30 or more grams of fiber per day. Fiber is very filling, keeps our intestines clean and absorbs some fat. Refer to this list for high fiber foods.
- Limit the intake of processed and refined foods, not only are they poor sources of nutrients they actually rob our bodies of nutrients
- Eat highly nutritious foods, check out www.whfoods.com
- Cut your salt intake, it makes your body retain fluids
- Eliminate foods with added sugars
- Eliminate refined grains and flours, use only whole grains
- Reduce your intake of saturated fats, they should provide no more than 10% of your daily calories
- Use the tools below to determine your calorie needs
Advanced BMR/EER Calculator
Simple BMR/EER calculator
Body Analysis Calculator
Calories Burned by Activity Type
I hope you now understand how to determine your calorie needs and the way to monitor your calorie intake and the calories you burn daily.
Wally Bishop C.N.C.
The information contained in this blog is not medical advice. Never stop taking prescriptions or stop following the advice and directions of your doctor. Always seek the advice of your doctor when making diet or health related changes to your lifestyle particularly if you have health challenges.When beginning a diet or exercise routine always consult with your doctor first. The information contained in this document is not intended to be and should not be considered medical advice.