It all seems so nostalgic, in a sense that I've seen it all before...
Diet : The Diet Equation
Motivation : My happiness
So, dieting is basically a numbers game. You burn roughly 2500 calories with basic daily function. Each pound is worth about 3500 calories. In order to lose weight, you need to burn more calories than you intake.
For example, if you eat a caloric intake of 2000 calories for the day, you could subtract the 2500 burned calories. This would leave you with a -500 calories, or 500 total calories burned. Let's say that you also exercised this day, and burned off an additional 1000 calories.
This would bump up your total calorie burn to 1500 for the day.
2000 - 2500 + 1000 = -1500
If you continued to burn the same amount of calories the next day, but ate only 1500 calories, you could subtract from that the 2500 basic calorie burn and the 1000 you exercised for a total of 2000.
1500 - 2500 + 1000 = -2000
In these two days the total calorie burn would equal 3500 calories, or one whole pound.
-2000 + -1500 = -3500
Of course, the numbers are based on your body weight and metabolic rate. Factors such as converting fat to muscle mass and your sodium intake retaining water can also change the numbers on the scale. However, given time you will notice results. It is important to keep up your metabolic rate by eating six small, healthy meals throughout the day instead of three heavy meals. Eating meals broken up throughout the day will allow your body to properly convert the nutrients and help you resist binging by keeping you feeling full longer.
It is simpler if you think of it as an equation:
A = B - C + D
A is the total amount of calories you burned for the day.
B is how many calories you have consumed for the day.
C is your daily basic calorie burn. This number, called the basal metabolic rate, will be your constant, use the same number for this part of the equation everyday until you lose a considerable amount of weight. (This is based on your body weight, which you can find on this website:http://www.perfect-body-toning.com/calories-burned-in-a-day.html)
D is how many calories you burned exercising for the day. (If you need help figuring out how many calories you burned in a specific activity, try this website: http://www.healthstatus.com/calculate/cbc which even includes washing dishes, studying, and playing the guitar!)
Onto the FOOOOD.
So I said six small meals, right? Right, six small healthy meals with the proper nutrient content to keep your body maintained. It needs to include protein, fiber, calcium, fruits, and vegetables. Remember, you can eat as much as you want as long as your total calorie burn is > your total calorie intake. If you need to know the nutritional facts for a particular food, http://www.calorieking.com is the best site. This is what my meal plan is for tomorrow:
8AM 2 hard-boiled eggs 1/2 lg bagel (310CALS) PROTEIN&FIBER
10AM 1/2C oatmeal w/ milk (250CALS) FIBER&CALCIUM
12PM 2 clementines (70CALS) FRUIT
2PM 3 oz baby carrots (30CALS) VEG
4PM 1/2 lg bagel w/ 1tbs cream cheese (225CALS) FIBER&CALCIUM
6PM greens salad with red onion, a slice of cheese, and 2 tbs of light dressing (180CALS)
VEG&CALCIUM
(I might add a half of a portion of boneless, skinless chicken breast to this as well for more protein. Fish or lean red meat is an option as well.)
The total calories is 1065. Also, I won't be eating any sugar, butter, or mayonnaise while on this diet.
Motivation : My happiness
So, dieting is basically a numbers game. You burn roughly 2500 calories with basic daily function. Each pound is worth about 3500 calories. In order to lose weight, you need to burn more calories than you intake.
For example, if you eat a caloric intake of 2000 calories for the day, you could subtract the 2500 burned calories. This would leave you with a -500 calories, or 500 total calories burned. Let's say that you also exercised this day, and burned off an additional 1000 calories.
This would bump up your total calorie burn to 1500 for the day.
2000 - 2500 + 1000 = -1500
If you continued to burn the same amount of calories the next day, but ate only 1500 calories, you could subtract from that the 2500 basic calorie burn and the 1000 you exercised for a total of 2000.
1500 - 2500 + 1000 = -2000
In these two days the total calorie burn would equal 3500 calories, or one whole pound.
-2000 + -1500 = -3500
Of course, the numbers are based on your body weight and metabolic rate. Factors such as converting fat to muscle mass and your sodium intake retaining water can also change the numbers on the scale. However, given time you will notice results. It is important to keep up your metabolic rate by eating six small, healthy meals throughout the day instead of three heavy meals. Eating meals broken up throughout the day will allow your body to properly convert the nutrients and help you resist binging by keeping you feeling full longer.
It is simpler if you think of it as an equation:
A = B - C + D
A is the total amount of calories you burned for the day.
B is how many calories you have consumed for the day.
C is your daily basic calorie burn. This number, called the basal metabolic rate, will be your constant, use the same number for this part of the equation everyday until you lose a considerable amount of weight. (This is based on your body weight, which you can find on this website:http://www.perfect-body-toning.com/calories-burned-in-a-day.html)
D is how many calories you burned exercising for the day. (If you need help figuring out how many calories you burned in a specific activity, try this website: http://www.healthstatus.com/calculate/cbc which even includes washing dishes, studying, and playing the guitar!)
Onto the FOOOOD.
So I said six small meals, right? Right, six small healthy meals with the proper nutrient content to keep your body maintained. It needs to include protein, fiber, calcium, fruits, and vegetables. Remember, you can eat as much as you want as long as your total calorie burn is > your total calorie intake. If you need to know the nutritional facts for a particular food, http://www.calorieking.com is the best site. This is what my meal plan is for tomorrow:
8AM 2 hard-boiled eggs 1/2 lg bagel (310CALS) PROTEIN&FIBER
10AM 1/2C oatmeal w/ milk (250CALS) FIBER&CALCIUM
12PM 2 clementines (70CALS) FRUIT
2PM 3 oz baby carrots (30CALS) VEG
4PM 1/2 lg bagel w/ 1tbs cream cheese (225CALS) FIBER&CALCIUM
6PM greens salad with red onion, a slice of cheese, and 2 tbs of light dressing (180CALS)
VEG&CALCIUM
(I might add a half of a portion of boneless, skinless chicken breast to this as well for more protein. Fish or lean red meat is an option as well.)
The total calories is 1065. Also, I won't be eating any sugar, butter, or mayonnaise while on this diet.