Lose Weight- Count your Calories

There are numerous diets out in the world. Low carb, fasting, juice diets, soup diets, and brand names (big money making corporations) such as Weight Watchers and Jenny Craig. While you need to chose what is right for you, I think that counting your calories will be the most successful thing you can do.

Calculate the calories you need per day: To lose weight, gain weight, or maintain.

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.Calculate ActivityStep two: In order to incorporate activity into your daily caloric needs, do the following calculation:

• If you are sedentary : BMR x 20 percentIf you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

source:http://weightloss.about.com/od/eatsmart/a/blcalintake.htm 12/11/09

Don't want to do the math yourself?

Enter your info here: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

Dieting/ Eating Healthy Tips from ME!

• Read the labels
• Stick to the amount of calories recommended for you, per day
• Exercise (do what you can)
• Avoid foods that make you want more (potato chips, cookies)
• Eat plenty of fruits and veggies, so you won't have hunger for the junk
• Eat one serving size

Check with a doctor, or nutritionist if you have any questions on your dietary needs, supplements, or allergies.

Leave a comment!!! I'd love to read what you have to say.