This is a weight loss profile I made which can be adjusted according to your stats. It is long, but the information is good. Hope you have some time to read it. x
Weight Loss Profile
Adjusted for _________
Weight: 99 Kg
BMI (Body Mass Index)
BMI is an estimation of healthy body weight based on height. A healthy BMI is between 20-25.
Your BMI = 26
Your healthy weight range is between 76kg and 95kg. You need to weigh 95Kg to be in the healthy BMI range (BMI OF 25).
BMR (Basal Metabolic Rate)
‘The BMR is the amount of energy expended while at rest. The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, muscles and skin’. (Wikepedia) Does not include digestion.
Your BMR is 2030.1 calories
AMR (Active Metabolic Rate)
Your AMR is the amount of calories you burn per day, including activity.
Your AMR is approximately 3186.
These are only estimations – may be slightly more or less. One calculator did suggest AMR of 3500.
To Lose Weight
To lose weight at a healthy rate (1/2 – 1 Kg per week) you need to create a deficit. You need to consume 500 calories less than your AMR. The healthiest way for anyone to lose weight is to increase their activity level slightly, and decrease their calorie intake, slightly. You already exercise a lot so focus would be on calories.
To create a 500 calorie deficit you need to consume approx. 2686 per day. (Your AMR of 3186 – 500)
Fact: 3500 calories = 1 pound
7 days x 500 calories = 1 pound (.45 kg).
Therefore if you create a 3500 total deficit every week, you will lose about ½ kilo per week.
It’s not wise to lose more than 1kg per week. If that is the case it is more likely you are burning muscle tissue rather than fat. The body would be receiving too few calories, therefore going into ‘famine mode’. It would start to store fat, and burn muscle for fuel instead. You want to avoid that. The best way is to create a small deficit, so your body is burning fat.
Note: People who maintain a steady weight do so by consuming roughly the same amount of calories that their body needs to function in a day. If someone is a serial extreme dieter, they could consume a very low 700 calories per day and still maintain their weight – where as you might expect them to shrink. They reach a plateau and maintain their weight because the metabolism has adjusted to the number of calories available in order to survive. It does mean however that the body has slowed down, is lethargic and tired and the organs are not getting all the energy they need to function to their best ability (that includes the ability to use your body and mind efficiently). If people try to lose weight too quickly they will also reach a plateau because the body goes into panic mode and starts storing fat for survival. Hence, if a 160Kg woman suddenly goes from eating 4000 calories to 1000 calories per day [which is way below 1500, the basic number of calories needed for survival at rest for a woman] she may lose a fair amount of weight to begin with but then weight loss will stop, or plateau, maybe even at the high weight of 95Kg, because it will think there is a famine and it will go into survival mode, storing fat. Most of the weight she would have lost would be water and muscle tissue, and she will be feeling tired, lethargic and probably starving. If she decreases her calorie intake further she will lose a bit more weight, but eventually she will have no calories to work with. Moral of the story – extreme calorie cutting doesn’t work in the long term. Your body might appear thinner but most of that is lost muscle – actually your body fat percentage is likely to be higher than ever because your body has been storing fat for survival. You may look thinner externally but you’re actually in worse shape internally than you ever have been. That is why it is so important to lose weight very slowly.
Weight gain occurs when we feed the body more calories than it needs. The body has no use for the calories so they are stored as fat. Even if all you are was broccoli, if you ate too many calories, they would be stored as fat. The body can convert any food to fat if it has to. It is important to realize that losing weight can not simply be achieved by returning to a normal diet, a maintenance diet. In order to get rid of the extra fat stores you must create a deficit so that your body is using up more calories in a day than you are giving it. It’s not hard to do this, in fact, if you are eating a lot healthier than you ever have, you will more than likely create a deficit ‘by accident’ even while eating the same volume of food. For people who are used to eating a certain portion of sweets, fats or alcoholic calories in their diet, you will notice than you can eat a LOT of healthy food to reach even your diet-restricted calorie quota. If you’re able to stick to healthy, whole, ‘clean’ foods, you won’t have a problem with being hungry, you might even be eating more. Other ways to create a deficit are to decrease portion sizes slightly and make sure you’re eating every 2 ½ - 3 hours, not constantly snacking. Increasing exercise is the other easy way to create a deficit – if you exercise slightly more than you usually would when you are maintaining your weight you will create a deficit. Thus you may need to increase the frequency of workouts whilst trying to lose weight. When weight loss has been achieved you can return to your maintenance routine.
You don’t necessarily need to count calories every day, it’s easy to cut back without counting, if you just eat well. You’d be surprised how fast the calories add up to maintenance level or above if you allow a few little treats here and there throughout the day – so it can be helpful to track exact calorie consumption sometimes to get a rough idea.
Eat 5-6 small meals (or ‘fuelings’) every 2 ½ -3 hours) every day to keep metabolism ‘running hot’. Small meals (of the right fuel) keep the fire burning. Meals which are too big will ‘smother’ the fire. Your body will be too busy burning extra calories instead of delivering energy throughout your body. Think of it as dumping a big log on the fire. Too much – you’ll smother the fire and there won’t be much heat coming out of it! At the same time, you can’t give the fire only ‘paper’ (simple/refined carbohydrates, sugar) because it will burn them too quickly. The fire will produce a rapid burst of heat, but then quickly die down. Sweet foods and simple carbohydrates create spikes in insulin. When insulin drops, the body will crave something sweet again to boost insulin. Hence, you’ll be continuously craving sweet or high-carb foods. Better to eat complex, whole foods, to keep blood sugar levels even throughout the day. Proteins take up to 24 hours to digest, meaning the body is working, using calories, for up to 24 hours just to digest that protein. Simple carbohydrates (junk) take almost no effort for the body to convert to fat – maybe 3 hours. It is easy for the body to store fat as fat – there is very little to break down – plus, very few nutrients, if any.
What to Eat
A balanced diet with lots of complex carbohydrates (that is lean meat, fruit and vegetables), protein and good fats. A supplement such as a multi-vitamin can be good, especially important when cutting back calories, to ensure the body receives all the nutrients that it would normally receive from a full maintenance diet, necessary for healthy body function.
Plenty of whole grains. Whole grain cereals, whole wheat pasta (though best before 1pm – metabolism slows down in afternoon), whole grain breads.
Protein (a little with every meal is good).Protein keeps you full, encourages fat burning (body has to work to process it) and it preserves lean muscle mass. Especially important when you are trying to lose weight, because you don’t want to lose lean muscle mass.
Good sources of protein = turkey, chicken, lean meat, salmon, nuts, legumes (baked beans!), natural yoghurt, natural peanut butter, cottage cheese, eggs.
Fruits and Veg – all fruits and veg. Some are better than others. Potato, for example, is a starchy carb, pretty easy for the body to break down, compared to broccoli, for example. If you want to eat potato, at least team it with other more complex carbs to avoid the insulin spike. (The same rule applies for whenever you eat something that has a high glycemic index. If you team it with protein or a complex carbohydrate you will at least minimize the insulin spike).
Healthy fats = avocado, almonds, salmon, olive oil, natural peanut butter, almonds (or almond spread). The body needs these healthy fats daily.
Easy Ways to Cut Back
Finger Bun = 244 calories
1 Teaspoon butter = 36 calories
1 can Cougar Bourbon & Cola = 105 calories
1 bottle Hahn Premium Light = 210 calories
50g (one slice) Woolworths Dark Fruit Cake = 186 calories
1 row Cadbury dairy milk = 158 calories
Alcohol contains more fat per gram than carbohydrates and protein; it is second only to fat, so it can be a significant weight loss factor if there’s room to cut back. Your body has to burn alcoholic calories before it can burn fat calories, plus alcohol calories are ‘empty’, meaning they contain little nutritional value, just like eating biscuits, cake, etc. Alcohol is also prone to make you snack more.
You can still drink but it’s good to know the calorie content.
All measurements are for one small glass (120Ml)
Dry White Wine = 75 calories per glass
Red Wine = 80 calories per glass
Champagne = 85 calories per glass
3 glasses champagne = a Finger Bun, a Mars Bar, a cheeseburger.
There are two types of exercise.
Aerobic exercise (or cardio) burns fat cells directly, but does not affect your BMR. In other words, cardio will make you burn fat while you are exercising, but not resting. Diets that include cardio are more effective than those that do not, as you are burning fat directly whilst boosting your metabolism. People who just cut back calories severely and don’t exercise will send the body into ‘famine mode’. Or, people who just create a calorie deficit through diet will have to rely on the diet to do all the work.
This includes free weight (dumbbells, barbells) and resistance training (resistance machines, push ups, sit ups, squats, lunges etc). Resistance training is particularly important when you are on a diet and restricting your calories. By training with resistance, you will be both building and preserving your lean body bass, hence preventing possible loss of lean muscle through dieting. (No one should restrict their calories so severely though, that the body does begin burning muscle); better to make sure that this doesn’t happen by including some resistance training. Muscles also affect you BMR. Muscles burn calories all day long, even at rest. Therefore, the more muscle mass you have, the more calories you will burn, even when you are sitting watching TV or sleeping.
Plus there is the obvious benefit that exercising your muscles creates a leaner, stronger looking frame.
Combination of eating 5-6 small, nutritionally packed and balanced meals per day + cardio + resistance training = easiest and healthiest way to lose weight.
You have to be patient though.
It should take 5 – 10 weeks to lose 5 kg the healthy way.
The slower you lose weight, the more likely you are to keep it off, so patience is a must.
This is good information to remember – if you ever find that you have put on a kilo, you know that you only need to cut back 500 calories per week for two weeks to lose that kilo.
Important Things to Remember!
• Slow and Steady Wins the Race!
• Winners have Persistence and Perseverance
• Diets never ever fail with one mistake, they fail with accumulative mistakes
• Sweets/Junk food can have a place in your diet/lifestyle – all or nothing approaches to diets are not sustainable. Banning a food is the fastest way to make you crave it. Enjoy treats but have them only occasionally. If you have a treat, the day is NOT ruined, it is just part of your daily calories, so long as you don’t keep going and going!
• “Do it and keep doing it. It won't happen fast, but it will happen. Be consistent. Never stop. Work hard and stay dedicated. Don't be satisfied until you get EXACTLY what you want. And like magic... weight loss happens.” (IntenseWorkout.com)
• If you struggle with emotional eating, be aware of why you are eating. If you’re bored, try to find something else to keep you busy. If you’re stressed, sad, etc. try to face the problem head on and figure it out, rather than attempting to eat it away. Eating will distract you momentarily but it won’t solve anything. Exercise is a better alternative; it releases endorphins and is a great stress reliever. You will feel better after exercising – more so than you will if you scoff 7 Kit Kats.
BMI calculatorhttp://www.kraft.com.au/HealthyLiving/H ... ulator.htm
Healthy Weight Rangehttp://www.kraft.com.au/HealthyLiving/H ... tRange.htm
ORhttp://www.bmi-calculator.net/bmr-calcu ... ulator.php
BMR explainedhttp://www.apinchofhealth.com/resources ... ories.html
(Encyclopedic reference) – with info on origin of BMR formulahttp://en.wikipedia.org/wiki/Basal_metabolic_rate
Famine Mode/The Starvation Responsehttp://deepfitness.com/3102/The-Exact-R ... ponse.aspx
The Science behind Calories / How are the calories in foods calculated? (Encyclopedic reference)http://en.wikipedia.org/wiki/Food_energy
Other Interesting/Helpful Sites
Healthy, Calorie Dense Foods (to reach your daily requirements without eating calorie-laden, nutrient-deficient junk!)http://healthyceri.blogspot.com/2008/05 ... -food.html
All sorts of useful Diet + Exercise Info including scientifichttp://www.hussmanfitness.org/index.html
Some Interesting Perspectives on Cutting Calories – forum excerpthttp://www.apinchofhealth.com/forum/vbb ... php?t=4821
Struggling with Motivation (exercise)http://www.wikihow.com/Sustain-Motivati ... Struggling
Informative article on how eating too little can impede weight loss & the dangers of Very Low Calorie diets. Plus, how to repair damage from extreme dieting in the past.http://www.bodybuilding.com/fun/core_march_8.htm
How to Repair a Damaged/Slow Metabolismhttp://www.bodybuilding.com/fun/core_march_8.htm
Can you lose weight fast? (No) Plus other useful informationhttp://www.intense-workout.com/lose_weight_fast.html