With Spring and Summer looming ever closer, I am constantly getting questions about how to get in shape. I answer them, but thought it might benefit my brothers and sisters here on the org if they too had benefit of these conversations.
I am purposefully keeping this simple as the subject of nutrition is like an onion, with many layers, but ya only need to peel back one layer to make yourself cry!
Top question is how to eat. Well, let me start by saying that I do not like any of the fad diets out there (ketogenic, especially). Diets may enable you to see results in quite a short time, but after one gives up on the diet they tend to rebound and gain more weight than they lost! And some of these diets are just not safe or healthy, I mean who can survive on 800 calories a day? I actually had someone explain their diet of 800 calories, and wonder why they had not energy and were irritable all the time??
First, you HAVE TO BE WILLING TO MAKE A LIFESTYLE CHANGE!! Period. Losing 20lbs should not be the ultimate goal, keeping it off after losing it should.
Actually, no rocket science is involved! Just need to burn up more calories than you take in. That is it. How many calories do you need to survive? Cut and paste this link to determine your BMR (basal metabolic rate) this tells you how many calories you use up just doing absolutely nothing.
BMR Calculator
Next, click under the BMR calculator on the Harris Benedict Equation to determine how many calories you need to maintain your current weight based on activity level. For the very lean and very obese this equation is not gonna be precise. So you now have a target, a way to know how many calories (how much food to eat) Lets say a person's BMR comes out to 1820 and the person is very active, according to the Harris Benedict Eq, 1820 X 1.725 = 3,140 calories/day to maintain their current body weight. Just eat less than 3,140 calories and wallah, you will lose some weight. Better still, employ some exercise, (weight lift, cardio, walking the dog, take stairs instead of elevators) and you will lose more weight!
What to eat? First you gotta read food labels to determine how many calories you are eating. You would be VERY surprised at what a serving is if you begin to read food labels. Also try here for nutrition info on things like veggies or whatever you are putting into your diet.
Bodybuilding.com - #1 Food Nutrient Database
Then just count the calories you eat! Get some exercise! Stay away from processed foods and those high in saturated fats (read the label).
Another important thing to do if you are able is to split up the traditional 3 meals per day into 5 or 6 smaller meals. This serves to keep your metabolic machinery working and keep your brain from thinking it is a starvation mode (which makes your biological machinery work to store fat).
An interesting thing to do, just start keeping track of how many calories you eat currently while not eating right or dieting. Be prepared to be shocked!!
Finally, I will make some comments on fat in another post if there is enough interest. Some fats are good and needed! That's right! fat is good!!!
I am purposefully keeping this simple as the subject of nutrition is like an onion, with many layers, but ya only need to peel back one layer to make yourself cry!
Top question is how to eat. Well, let me start by saying that I do not like any of the fad diets out there (ketogenic, especially). Diets may enable you to see results in quite a short time, but after one gives up on the diet they tend to rebound and gain more weight than they lost! And some of these diets are just not safe or healthy, I mean who can survive on 800 calories a day? I actually had someone explain their diet of 800 calories, and wonder why they had not energy and were irritable all the time??
First, you HAVE TO BE WILLING TO MAKE A LIFESTYLE CHANGE!! Period. Losing 20lbs should not be the ultimate goal, keeping it off after losing it should.
Actually, no rocket science is involved! Just need to burn up more calories than you take in. That is it. How many calories do you need to survive? Cut and paste this link to determine your BMR (basal metabolic rate) this tells you how many calories you use up just doing absolutely nothing.
BMR Calculator
Next, click under the BMR calculator on the Harris Benedict Equation to determine how many calories you need to maintain your current weight based on activity level. For the very lean and very obese this equation is not gonna be precise. So you now have a target, a way to know how many calories (how much food to eat) Lets say a person's BMR comes out to 1820 and the person is very active, according to the Harris Benedict Eq, 1820 X 1.725 = 3,140 calories/day to maintain their current body weight. Just eat less than 3,140 calories and wallah, you will lose some weight. Better still, employ some exercise, (weight lift, cardio, walking the dog, take stairs instead of elevators) and you will lose more weight!
What to eat? First you gotta read food labels to determine how many calories you are eating. You would be VERY surprised at what a serving is if you begin to read food labels. Also try here for nutrition info on things like veggies or whatever you are putting into your diet.
Bodybuilding.com - #1 Food Nutrient Database
Then just count the calories you eat! Get some exercise! Stay away from processed foods and those high in saturated fats (read the label).
Another important thing to do if you are able is to split up the traditional 3 meals per day into 5 or 6 smaller meals. This serves to keep your metabolic machinery working and keep your brain from thinking it is a starvation mode (which makes your biological machinery work to store fat).
An interesting thing to do, just start keeping track of how many calories you eat currently while not eating right or dieting. Be prepared to be shocked!!
Finally, I will make some comments on fat in another post if there is enough interest. Some fats are good and needed! That's right! fat is good!!!
