Use this calories per day calculator to learn how many calories you need to eat every day in order to lose, maintain and even gain weight on a fitness plan. How much should you eat? Our bodies need energy to keep us alive and our organs functioning normally. The amount you need to eat for your body to do this depends on a. The battle to feed Tommy: New exhibition looks at the diet of a WW1 soldier FROM bully beef to bread made from pulverised straw, a new exhibition looks at the food. Caloric Deficit To Lose Weight. As I’ve explained a million times before, the most important part of every single weight loss diet is creating a caloric deficit. This is when you consume fewer calories than your body burns (or burn more calories than you consume, it’s the same thing). Doing so puts your body in a state of negative energy balance, where it doesn’t have the calories it needs to perform all of the daily tasks it needs to perform (moving, breathing, digesting, exercising, etc.). So, in order to perform those tasks, your body is forced to burn your own stored body fat for energy instead. As a result, you lose weight (or more specifically, you lose fat). This is why a calorie deficit is the absolute key to weight loss. How To Create Your Ideal Calorie Deficit. Creating the caloric deficit you need to lose weight at the ideal rate is something I’ve already covered in detail right here: How Many Calories Should I Eat Per Day To Lose Weight? What I want to do now is cover how I arrived at that amount, why it’s the deficit of calories that I (and most experts) recommend, and what makes it so ideal in the first place. Here we go. Even still, they all have their own set of PROS and CONS that will always stand in general. Here’s what I mean. Since the amount of calories being reduced is so low, the fewest dietary changes are required. This means pretty much no issues with hunger and mood, less metabolic problems, and little to no impact on training and recovery. Not to mention, the potential for muscle loss is at its very lowest. On the downside however, the rate of weight loss will be at its lowest as well, and that’s a pretty big CON for most people (who typically want to lose weight as fast as humanly possible). So, by reducing your daily calorie intake by too little, you end up losing weight at a rate that can be viewed as unnecessarily (and unbearably) slow for most people. The Large Caloric Deficit. With a larger sized deficit, the rate of weight loss will be at its highest, and that’s something that probably appeals to just about everyone looking to lose weight. However, that’s where the PROS stop and the CONS begin. The fact that it requires such a big calorie reduction makes it by far the hardest to do and sustain (due to hunger, mood, metabolic issues, etc.).
A large deficit will also have a large negative impact on training and recovery (among other things), and that increases the potential for muscle loss to its highest level. So, by reducing your daily calorie intake by too much, you end up unnecessarily putting yourself in the hardest (and most unpleasant) position to achieve successful long term weight loss. The Moderate Caloric Deficit. With a moderate sized deficit in the middle of the previous 2 extremes, you pretty much get the best of both worlds while greatly lessening (or completely eliminating) many of their potential drawbacks. And, while each of the 3 different size deficits can indeed have a place in certain situations, my feeling (and the feeling of most others) is that for most of the people, most of the time, amoderate sized caloric deficit is the best choice for losing weight successfully. You’ll end up maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable. It’s the size that I most often recommend. So, What Is A Moderate Sized Deficit? Once again, this is a question I’ve already answered in full detail right here: How Many Calories Should I Eat Per Day To Lose Weight? The quick version is this: the most common recommendation for a “moderate” sized calorie deficit is being 2. Don’t worry, my previous post explains exactly what that means and shows you exactly how to do it. Now that you know how and why I arrived at a “moderate” deficit being ideal for weight loss, and you know what I define a “moderate” deficit to be, you may have one other question about this recommendation: Why is the ideal caloric deficit based on a percentage of a person’s maintenance level and not just a fixed amount? Good question. Here’s the answer. So, if you created a 5. This sounds nice and simple in theory, but, it has one small flaw. It causes everyone to create the same size deficit and lose weight at the exact same rate regardless of their exact situation. Meaning, some people have a lot more (or a lot less) weight to lose than others. And, when you think about it like that, it seems a little silly to have someone with 1. With the “create a 5. On the other hand, since a percentage based deficit relies on each person’s own calorie maintenance level to set the amount, the deficit created will be in direct proportion to the amount of weight that needs to be lost by each individual person, and the means the rate at which they lose weight will be in direct proportion as well. Confused? Here’s a chart that explains what I mean. So, the size of deficit is in direct relation to the amount of fat that needs to be lost. This makes sense for a variety of reasons. The main ones that come to mind are: People with more weight to lose SHOULD lose it at a faster rate than someone with less weight to lose. With a percentage based deficit, that’s what ends up happening. People with more weight to lose are less likely to lose muscle due to the higher abundance of fat on their body. Therefore, they can handle a larger deficit and faster rate of weight loss without the same risk of muscle loss (assuming they do everything else right, of course). Similarly, people who are leaner or just have less weight to lose are at a higher risk of losing muscle. Because of this, they SHOULD have a smaller deficit because they SHOULD have a slower rate of weight loss. With a percentage based deficit, that’s what ends up happening. So, everyone wins. Regardless of how much weight you need to lose, a deficit of 2. YOU and YOUR exact situation. That’s Where My Recommendation Comes From. And that covers how and why I (and many others) came to recommend 2. Once again, to see exactly how to put this deficit into action and figure out exactly how many calories you should eat daily to lose weight at your ideal rate, read this: How Many Calories Should I Eat Per Day To Lose Weight(This article is part of a completely free and amazingly awesome guide to creating the absolute best diet plan possible for your exact goal and preferences. Check out the entire guide here: The Best Diet Plan). Fitness Calculators. Find Out How Many Calories You Burn. The amount of calories we burn is directly related to the total distance we cover and our weight. For example: if your weight is 1. On average, you need to burn about 3,5. This simple correlation between extra calories burned and extra weight reduction can be effectively set, manage, and achieve weight reduction goals. With a reliable distance pedometer, or an accurate steps pedometer, now you can set goals and measure your progress step- by- step, day- by- day, week by week. Please note: always consult your physician before commencing any physical activity. How to set , monitor and achieve weight- reduction goals: . A more accurate stride length will be obtained by walking a measured distance on soft ground and dividing the distance by the number of foot impressions. Your pedometer should include clear instructions explaining this in detail. While walking or jogging , the length of our steps (stride) is constant, therefore, most pedometers can tell us not only the number of steps taken, but also the total distance traveled if we tell them the length of our stride. A precision pedometer detects each and every step taken and counts each step only once. Always consider the source before buying. Ask vendor about testing procedures and quality standards. Features. Basic mechanical pedometers offer step counting and distance. Electronic pedometers add timing and clock functions. Advanced electronic pedometers offer calorie computation or FM radio. Please remember - you can always find out how many calories you burned if you know the number of steps taken or distance. Simply follow the Calorie calculators provided here. Price: Basic pedometers cost between $1. More advanced pedometers can cost up to $4. The can be the difference between having a fun, relaxing walk and an uncomfortable, painful one. It is important to get a good pair of walking shoes with the following characteristics: provide both support and comfort to all parts of the foot enough toe room so you can wiggle your toes firm support at the heel a flexible cushioned sole in order to aid in order to absorb shocks. Made of breathable materials, preferable leather, or fabric to allow perspiration to dissipate. Lightweight. Clothing: It is advisable to wear loose fitting clothing. This may include shorts made of natural material and a tee shirt or a warm- up suit. Rubberized clothing should be avoided. Under special weather conditions, the type of clothing you wear is extremely important. The following are some clothing guidelines under certain conditions: Cold Weather - Dress warmly. This means wearing layers of clothing which trap the heat and allow you to remove layers if it gets warmer. One guideline is to wear one less layer than you would if you were outside in that weather when you weren't walking. Always wear a hat as a significant part of your body heat is lost through your head. Warm Weather - wear light clothing as less is more. Always wear a hat and use sunscreen. Precipitation - In rain or snow, a water and windproof jacket makes a great additions to your walking wardrobe. Walking Gear: While there is no need to spend thousands of dollars on walking gear, there are a number of items that will make your walk easier, safer , and more fun. Pedometers - A perfect way to accurately keep track of steps, distance, time and calories. Set goals and measure your progress day- by- day. Fitness Audio - These mini AM/FM devices, like Walker Choice 5- speaker radio, provide hours of listening pleasure while walking anywhere you go. The Fitness Earphones will never fall our and will never block you out from important sounds around you while walking. Heart Rate Monitors - shows you if your heart beats at the right rate - your own target heart rate zone. This target zone is a function of your age and your fitness level. There are three typical heart rate target zones: Healthy heart rate zone - 5. Fitness zone - 6. Performance zone - 8. See a doctor before beginning any exercise program and have your doctor review and recommend one of these three programs or another version for you. Beginner Program. If you are fairly inactive, overweight or recovering from an illness, your doctor may recommend you start with the following beginner program: Week. Walks. Per Week. Distance. Warm- Up. Minutes. Walking. Cool Down. If this program proves to be too difficult , or your target heart rater exceeded, it is advisable that you reduce the distance and time until you are more comfortable and you stay within your target zone. Intermediate Program. If your doctor informs you that you are physically fit and you already take part in a regular exercise routine, the following intermediate program may be recommended for you. If you feel any discomfort while following this program, slow down. Periodically check you heart rate to make sure you stay in the target zone. Week. Walks. Per Week. Distance. Warm- Up. Minutes. Walking. Cool Down. 14. 1. Advanced Program: If you are in excellent physical shape, and have a regular walking routine, the advanced program may be recommended. Please remember to consult your doctor before beginning. Week. Walks. Per Week. Distance. Warm- Up. Minutes. Walking. Cool Down. 14. 2. Drink water.. extremely important on hot and humid days. Drink before, during, and after walking. Avoid junk food and product with high fat and cholesterol. Choose a smooth level surface - this will result in less fatigue and fewer injuries. Don't continue walking if you have chest pains, are overly tired, feel pain or experience shortness of breath. Immediately see your doctor. Don't walk right after of before meals. Walking 2 hours after a meal and waiting 2. Don't walk on ice or during a lightening storm. Head for cover (not under a tree!). If you use portable audio (radio, cassette, CD player) always use special Fitness Earphones that will not block you out completely from important sounds around you. Set Goals. Goal setting is one of the most important aspects of any exercise program. These goals may be based on weight, calories, steps, distance, time, or heart rate. Try to avoid having vague goals. Once you have set a goal, make a plan to accomplish these goals. Make a Commitment - Find time for exercising. It may not be necessary to walk the same time every day, but make sure you schedule your walks. Every time you miss a session, it will be much harder to reach your goals. When you feel stronger, try some short walks outdoors or in the mall, or vary your routine. While walking in the water, you can use the Swimmer's Choice Radio, a micro FM receiver and earphones designed to operate in the water. You can also use the mechanical walkers. Choice digital pedometer, and a 1. Everyone needs some body fat to operate efficiently and be healthy. Occasional weighing on a bathroom scale or looking in the mirror may not indicate a . A person may have an acceptable weight and figure, but if their body contains too much body fat, their health could be at risk. And we are not alone. According to The Journal of The American Medical Association, one in every three Americans is obese (too much body fat). Even school age children are getting fatter. Approximately 3. 00,0. Americans die of health problems related to obesity each year. In fact, the National Institute oh Health cite obesity as second only to cigarettes as a leading lifestyle - related cause of death. Healthy Body Fat Range. Under 3. 0 yrs. Old. Over 3. 0 years old. Males 1. 4% - 2. 0%1. Females. 17% - 2. In fact, the state of the art Digital scale products featured in the 'product' section, are not only extremely accurate, but also simple to use and affordable.
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