 |
How do we lose weight? |
 Your
body requires a certain amount of calories to sustain its weight.
|
Golden Rule of
weight Management |
| If energy in < energy out |
Weight Loss |
| If energy in > energy out |
Weight Gain |
| If energy in = energy out |
Weight stays same |
|
Setting Proper
goals |
Weight loss and
exercise plans are all about setting golds to achieve and striving for them.
-
Set yourself a
achievable target - two or three pounds a week for example
-
Choose a varied and
balanced diet, rich in fibre, low in fat and keeps snacks low.
-
Eat moderate sized
meals and don't go longer than 4 hours between meals.
-
Avoid eating late
in the evening.
-
Eat slowly (body
takes 20 mins to register that it is full!) and start with the lowest
calorie food on your plate. Leave food if you want!
-
Avoid alcohol and
high-sugar drinks.
-
Drinks 8 glasses of
water a day at least
-
Join a class or gym
with friends if possible to keep motivated and on target!
|
Your Basic Level
of Energy |
Your
basal metabolic rate is the basic minimum number of calories that are required to maintain your body weight
and normal bodily functions
(e.g.
breathing, digestion, body temperature.).
To calculate your BMR
use below :
Weight in lbs * metabolic rate = calories per day
| Target |
Slow |
Moderate |
Fast |
| Lose Bodyfat |
10 |
11 |
12 |
| To add muscle |
13 |
14 |
15 |
| To gain weight |
16 |
17 |
18 |
150 pound person with a slow metabolism
wants to know normal BMR. Without adding extra activities.
150 X 10 = 1500 calories needed per day
Typically 1 lb of body
weight is equal to 3500 calories.
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