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If you burn more calories than you consume then your body has to use stored fat for energy to make up for the calorie deficit and you will lose fat. Calories in versus calories out. If you consume more than your body needs than those extra calories are stored as fat. Even if you eat too much healthy foods you will still gain fat. And you can, in theory lose fat eating junk food, if you consume less calories than you consume, although it is not very healthy. The goal for each person is to find out how many calories are needed, to burn fat permanently.

<b>How Many Calories Can I Eat To Lose Weight</b>

There is no diet, where you can eat certain foods as much as you want and still lose weight. The rules are the same for all foods. That also means you can eat junk food from time to time, if you keep your calories under control. The more flexibility you have the more likely you are to stick to a diet program. If you eat too much food then it doesn´t matter how much you exercise a day, what you eat or when you eat, you´ll still gain weight. Losing fat demands willpower and discipline.

To find out how many calories you need to lose, maintain or gain weight. You have to know your Total Daily Calorie Expenditure (TDEE), also known as your maintenance level. Your TDEE is the number of calories your body burns in 24 hours. It includes your Basal Metabolic Rate (BMR) and your activity level.

Hey, what the heck is a BMR? BMR is the number of total calories your body burns for normal functions, including respiration, digestion, circulation,cell construction, temperature regulation, and every other metabolic process that occurs in your body. BMR can vary a lot from person to person. Some can eat nearly everything and still be skinny but some gain weight eating when they hardly eat at all.

There are many different methods to calculate your TDEE, but the Katch-McArdle formula is the most accurate. Lets do an example so you could understand how it works:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
your weight is 75 kg
your fat percentage is 21% (59.25 kg of lean body mass (LBM) and 15.75 kg of fat)
Your BMR = 370 +(21.6×59.25kg)
BMR= 1650 calories

We also have to take into account your activity level.
Sedentary = BMR X 1.2 (little or no exercise, office job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days a week)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days a week)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days a week)
Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon etc.)

The BMR was 1650 calories.
If you are lets say lightly active (1.375), then we get:
1650×1.375= 2 269 calories a day

There you go. If you want to lose fat then you need to have a calorie deficit. Reduce your caloires a little below your TDEE. The other option is to leave your calories at the same level and burn calories with exercise.

I know what you are thinking “Easy Weight Loss Plan”, Ya, Right! As a doctor I am always been given information by patients on this and that diet or strategy and it can be unbelievably confusing.

Even as a doctor, I am confused. I have taken all sorts of course on nutrition and health and to be quite honest it is all a little over the top for me.

I hear all sorts of great evidence to support eating carbs, not eating carbs, eating lots of protein and not eating any protein especially from animal products.

While creating more information for my blog, I can across a program that at first looked like another diet but when I actually read through the material, it absolutely blew me away.

The concept that you have to completely resrict what you eat and how much you exercise is completely false, and I sort of already had that feeling.

Heres the thing, eating more or eating less is not the key it is timing your eating so that you maximize your metabolic burn.

This explains a lot for me as a doctor because there are many times I have patients who say they have lots weight yet spent the last two days at a buffet table.

If you want to lose weight you need to cycle through consuming more food with less food. Our bodies work and function like waves they are sometimes up and sometimes down.

If you can figure out when to ride the wave and when not too, you have figured out the harmonic balance of the body.

A simple test is to spend a couple weeks exercising on a regular basis everyday doning your favorite activity, but go through periods of eating more calories followed by periods of eating less calories.

Monitor you weight everyday and make note of when your weight starts to drop is it on days after you eat more calories or on days when you eat less calories.

Then it is a matter of mastering the weight loss with your cycle. You can find a more detailed explanation at easy weight loss plan

You must outlines the steps you must take each day in order to achieve your weight loss goal. Without a clear action plan you wont succeed and it will only lead to disappointment.

If you are just starting a new plan and you wanna lose weight and burn fats on your body, the first thing you should not do is to set your goal weight. We can not control how fast our body loses weight. Do not say “I wanna lose 20 pounds in 1 month.” But you can say “I wanna lose weight by making adjustment on my daily diet and lifestyle”.

You need to make the necessary changes in your eating habits and lifestyle that will get you to your goal weight.

Here are some Simple Quick Effective Weight Loss Tips:

1. Dietary intake probably has the most important effect on our metabolism. Eating more frequently will keep your metabolism working all day. Try to include some spices to your meal. Spicing up the meal can help burn calories and boost your metabolism.

2. Eat slowly. Do not make eating as a hobby. Slow down and pay attention to what you are eating. If you eat quickly, you wont even know that you have eaten so much. It takes 20 minutes for our brain to recognize that our stomach if full. So when you are eating like crazy, you may think that you are still hungry but in fact you`re not.

3. Do not dine in “Eat All You Can” restaurant. We tend to eat more than what we really need.

4. Drinking 8 to 10 glasses of water is an essential part of metabolism. It also cleanses our system.

5. Working out 3 to 4 times a week can help you lose 1 to 2 pounds a week. Running is probably the cheapest way to lose weight. All you need is a good pair of running shoes. It also help strengthen your heart and lungs. Do not forget to consult your doctor first before you attempt to exercise.

6. Never eat out of a bag or carton. You will never know how much you are consuming. It is best to eat on a smaller plate.

7. Do not go on a diet and start fasting. It will only slows down your metabolism.

8. Eat Apple and a small cup of soup before eating your meal. You will be less hungry before your main meal.

9. Avoid snacking in front of televisions. This is a disaster to your weight loss plan. You mouth will be busy munching those junk foods. You can however replace it with fruit or low calorie salad.

10. Last but not least, Do not skip breakfast. It is the most important meal of the day. It jump start your metabolism and gives you energy to start your day.

Losing weight is easy! How? Just cut off your daily intake of high calorie food and back it up with more and more exercise. These simple steps are the answers of almost all people\’s question on how to lose weight without extensive diets. Why is this so? It\’s simple.

Our bodies have organisms that seek energizers; calories are the primary example of it. When these organisms cannot find enough energizers from the food we eat, it will instead start to burn the stored fats in our waist and on the other parts of our body. Therefore, the most practical way to lose weight is to follow a simple diet and burn energy by making exercise as a habit.

Though these approaches to lose weight are the most ordinary and healthy, many people failed to follow. This is actually the reason why weight loss pills were formulated, which is easier no exercise and no diet to follow. Among the most common categories of these pills are the so-called fat binders and fat blockers. These pills work by decreasing the amount of fat that our body organism absorbs from foods. Xenical, one of the most common brands of Fat blockers, slows down the lipase enzyme in the intestines which breaks up fat making it prepared for digestion. This will prevent the fats from being absorbed by the organisms so it freely passes our body through the bowel. Fat binders on the other hand work by fastening the fat molecules. Same as fat blockers, it prevents the fats from being absorbed by the intestines. As expected from medicinal diets, fat binders and blockers have very wicked side effects. Examples of these side effects are foul smelling and unmanageable anal discharges. Naturally, taking up diet pills to remove fats is easy and effortless but, it is also expected to be unhealthy.

Moreover, appetite suppressants are another class of weight loss supplements. As it name indicates, these classes of supplements reduces your appetite by making your body organism feel like being full always. Hodia Gordonii, a cactus-like plant found in South Africa is one of the most known herbal appetite suppressants. This natural appetite suppressant was made known by Bushman during his long hunting adventures. Since this suppressant is most likely raw and a pure natural treatment, it does not have nasty side effects unlike those other synthetic appetite suppressors.

This different ways on how to lose weight without extensive diets may be effective to some people. However, it is much more advisable to follow steps that require extensive effort, dedication and discipline. These steps may require you to exert effort and time, yet, they are proven to provide longer lasting effect. Remember, no glory can ever be obtained in just a single snap. What ever it is that you want to achieve, may it be to lose weight or anything else, hard work is the key.

The bariatric diet is what you will follow for the first 2-3 months following your gastric bypass surgery. It is something you will spend time learning about before your surgery and you should have the products in your home before you come home from the hospital. This diet has four stages that last approximately 2 months total, but then what?

The first 2-3 months are going to be very structured and you will be following the gastric bypass diet that was ordered by your dietitian. But this is a very short time in the grand scheme of things. It is the next several years of your life that will determine your weight loss, whether you maintain it and if you are able to shed your obesity related health issues.

The first six months to a year you will lose weight without trying. The weight is going to come off just because you are not able to consume more than a quarter to a half a cup of food at any given time. You will spend a lot of this time learning about what your body will tolerate and what it will rebel against. This will be an exciting time as you see the pounds come off. You will be able to see your feet again and you will be able to do many things that you have not been able to do for years or maybe you have never done.

But the weight loss will eventually slow down and then stop. From this point forward, the maintenance will be on you. This is where you are going to have to put into practice everything you have learned about nutrition and fitness. You have been blessed with a healthy weight and a changed life, but it will not stay that way if you do not nurture it. If you think that because you have had this surgery that it is impossible for you to gain weight, guess again. There are forums filled with people who have gained weight after surgery and are trying to get rid of it.

Keep those bariatric protein shakes and tennis shoes handy. This is the best advice I can give someone that has lost weight. Exercise regularly and eat meals high in lean protein and low in fat. Eliminate sugar as much as possible. It has no nutritional value and can do a lot to sabotage your efforts at a healthy life. This does not mean you have to give up the things that you love, but you have to learn to set limits. Learning what it takes to be healthy and living by these principles eighty percent of the time will keep your healthy weight.

Most people know that achieving specific fitness-oriented objectives need to give them special attention what they eat pay. Easily seems, it often is one of the confusing aspects of fitness plan. I mean, we try Faddiät are what this week? Adkins, hard to kill South Beach and the Kohlsuppe are diet a few of the most popular diets the round makes, in these days. Now don ‘ t get me wrong, not all these diets are completely useless, but overall, diets are responsible for some very unhealthy habits. Not forgetting the fact that the majority of dieters win bland and also otherwise, finally all the weight back to mention! Some are even more weight gain back when they started.

Get Best Healthy Weight Loss Diet Plan Program

Hopefully after reading this article, will understand the basics of nutrition and recognize, how easy the creation of an effective and healthy eating plan.

To begin, you must with a few things arm. Grab a pen, a sheet of paper, a calculator and a scale.

First, we need to define your goals. What do you want to achieve from this program? Want to lose 20lbs, 50lbs or even 100lbs? To 20 gaining 50 or 100 kg? It doesn’t really matter, your goals seems now how crazy. I can assure you if it is the right amount of time to each destination within your reach! The first few things that come the sense just write. Beside each one of your objectives, what your writing motivation for achieving it the?

Perhaps you want to look good for a wedding. Or perhaps you have already by a doctor to lose weight or also ordered! Now I see that as a very small part of the equation may seem, but I speak this from experience when I say that no objective be achieved ever if you can understand why it is important to you be. Nobody else must know what ticking but to achieve for you to success in everything in life you must overcome this step.

Nutrition 101 now because you are on the way to success, you must learn what components comprise one successful food diary. The basics of nutrition explain patience with me as I. Everything you eat along the calories. Calories are fuel for the body. Calories are responsible to everything from basic functions to advanced features such as muscle contraction and exercise for the provision of fuel for the body. So in General, are calories energy. It is extremely important that assess the caloric needs exactly to your body.

BMR need accurate method to estimate your caloric is a simple equation with your estimated Körperfett% and the estimated activity. This equation leads you to your BMR or basal metabolic rate. The value can for your BMR used spent energy for calculating your total daily. Basically your daily energy is consumed the amount of fuel (calories), are required to the weight that you just to keep to the body composition, which currently are.

To lose weight, have a lack of calories to create. To gain weight, have your entire calorie intake to increase.

Quite simply stuff straight forward.

Now have a place to start. You are no longer rates have how many calories you to eat. You can calculate and adaptation thence exactly as your body needs many.

To calculate you Grundumsatz and your daily energy consumed, easily in your voraussichtliche% of Körperoberfläche plug fats and lean body mass in kg in the Katch McArdle formula.

BMR 370 = + (21.6 x lean body mass kg) select now your estimated activity multiplier from the table below.

Activity of Muiltipliers seated BMR X = 1.2 (little or no exercise desk job) light actively BMR X 1,375 = (lighter physical movement / sports 1-3 days per week) model actively = BMR X 1,55 (moderate motion / sports 3-5 days / week) very actively BMR X 1,725 = (hard exercise / sports 6-7 days / week) extra actively BMR X = 1.9 (hard daily motion / sports & physical work or training 2 x day, dh Marathon, elections, etc.)

After you your BMR set up and chosen have activity from the above graphic multiplier, multiply simply your activity multiplier of your BMR. This value is depleted your daily total dose energy. From here you have some skills, your value to achieve your goals adjust. For most people at your goal is to lose weight must adjust calorie consumption after below from the TDEE value between 5 and 20 %. If your goal is it Muskelmasse to win, then need to increase your calorie intake. I would recommend that changes to your TDEE value gradually. Generally, an increase of 5 % to 25 % usually a good place to start.

Get Best Healthy Weight Loss Diet Plan Program

Before we go further, it is important that some to implement important functions of the human body. The more you eat more fuel (calories), the more energy your body able will spend his. The human body is a very complex organism. They have the right amount of calories to your daily activities or your body fuel, as it is wisdom, starts it so many calories, which you as body fat to eat to save. This is not the what you’re looking for if you see a future in sumo wrestling the road down.

So, what really happens when your calorie intake is too low? Your body is back on which is prehistoric day to flee or fight mode return. Not knowing when she will the next meal, try your body all and all your calories than body fat for later use save after all may not again for day to eat it. It is rarely one the main reasons that Hungerkuren work. You are not only more than likely, weight gain, but the body begins, is canabolize and try protein-turn (Muskelmasse), in energy to. This conversion process is one the inefficient way for your body to produce energy. You will feel again impact this inefficiency, as you feeling angeschlagen and tired, start all the time. To make it clear that you will win at the same time losing Muskelmasse and body fat.

Let’s go back to the basic nutrition lesson. As we all know now calories are the fuel for the body. You have probably find that calories come from Essen but take can a little further and explain what types of foods contain, what kinds of calories. There are six basic nutrients classes. Protein, carbohydrates, fats, vitamins, minerals and water. Each nutrient used in the human body for very specific tasks. The body as amazing as it is often attempting to manipulate certain types of responses from these nutrients to receive life especially when wrong proportions of nutrients are consumed.

Protein protein serves many features in our body. It is the main structural component of the cell. It is used also for growth, repair and maintenance of body tissue. Another important function of this protein plays in the body is the ability to form antibodies against diseases protection. And as mentioned above, proteins can be used to generate power when not very efficient. Protein contains 4 calories per gram. Although many benefits to consume protein for body-builders and people, the Muskelmasse raise important protein to recognize it only a piece of food is mystery. Attention to your protein consumption and vernachlässige other areas of your food diary, ensures that to achieve your fitness goals.

Carbohydrates serve many functions in the human body carbohydrates. Carbohydrates are the main energy source for the human body, especially in high-intensity exercise. Carbohydrates rules fat and Eiweißstoffwechsel and the provision of exclusive source of energy for the nervous system. Carbohydrates like proteins contain 4 calories per gram.

Fat are responsible for maintaining the proper function of the brain and the energy of the body. The most important task of fats in the human body is, provide a constant supply with energy. Because prepared the body for times when the energy consumption is minimal, the human body are to to a feed of fat in the body for later use place. This is why it can be difficult to lose body fat after it was stored. When you try to lose fat work instincts actually against your body.

Dietary fats gave a bad reputation advertising, obesity and heart disease in recent years because of the amount. The most important thing to remember here is that that saturates and trans fatty acids are bad for the body and unsaturated fats may well for the body.

Saturates come mainly from animal sources. Saturated fats are the arteries clog responsible, raises cholesterol and a number of adverse effects. Saturated fatty acids are produced from meat and food and processed.

Multi polyunsaturated and monounsaturated fats, “Healthy fats” come from sources such as linseed, discussion oil, grape-seed oil and olive oil. Fats are Polyunsatuated building blocks which cells are created. It is important to consume enough of these “healthy” fats for the proper function of the body.

Healthy or ungesund, contains each grams fat 9 calories.

As you can see fats are dense nutrients which more than doubled up on carbohydrates and protein the calories. For this reason it is important to limit your consumption of fat to avoid an excess of calories but also to ensure that primarily kinds of fats eat “healthy”.

Vitamins and minerals vitamins and minerals are often overlooked component of each food diary. Vitamins are responsible for promoting growth and maintenance of health. Minerals are essential for the normal cell function. In addition to vitamins and minerals create an environment, to primed optimal performance. Although not very exotic, the immune system can strengthen vitamins and minerals as logical, increase your energy and to promote the General bodily functions and health. I personally do not think that you need to break the Bank here, if you for a good vitamin mineral supplement. Many good vitamin mineral preparations are years you today on the market for a fraction of what would have cost before 5-10.

Water water is the last of the six classes, here described nutrients, but certainly not be the slightest. Water,

Total Daily Energy Expenditure (TDEE) is a measure of how much energy you use up during the day. It is composed of your Basal Metabolic rate (BMR), which is the energy you use up just staying alive and the energy you use doing everything else (walking, talking eating and exercising).

BMR varies from person to person and between the sexes. Men tend to have a higher BMR than women of equal weight and height. This is because men carry less fat than women do. Other factors that can affect BMR include:

Height,
weight,
age, (BMR decreases by about 2% per decade after the age of 20)
how your thyroid behaves (Thyroxin is a BMR regulator),
diet (starvation diets reduce your BMR)
internal temperature,
external temperature,
Physical exercise.

There are lots of ways to estimate TDEE but the most commonly used are:

Quick and Dirty ( based on bodyweight )
The Harris – Bededict formula
The Katch – McArdle formula (where your lean body Mass has been estimated)

We shall use the following example for the calculations:

She is a 40 year old woman
5ft 4in = 1.63m tall
150lb = 68kg weight
Body fat % = 32%
She wishes to lose weight

The Quick and dirty method:

To lose weight = 12 – 13 calories per pound of bodyweight
Maintenance = 15 – 16
To gain weight = 18 – 19

In our example our lady should be eating between 1800 and 1950 calories a day to lose weight.

The Harris – Benedict (HB) formula (when you do not know your lean body mass)

As this method does not contain a variable for lean body mass it will underestimate the caloric needs of the extremely muscular and overestimate the needs of the extremely obese.

First you must calculate the BMR and then add in your activity factor to determine TDEE

Men: BMR = 66 + (13.7 x wt in kg) + (5 X ht in cm) – (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

For our example BMR = 655 + (9.6 x 68) + (1.8 x 163) – (6.8 x 40) = 1343 calories/day

The activity multiplier is estimated as follows:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extremely  active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

Our lady estimates she is Lightly Active and so her TDEE can be estimated as 1.375 x 1343 = 1846 calories/day.

The Katch – McArdle (KM) formula (when lean body mass is known)

Men and Women BMR = 370 + (21.6 x lean mass in kg)

Our lady has had her body fat % measured at her local gym at 32% so her lean body mass would be 68 x (100 – 32)/100 = 46.24kg

So her BMR = 370 + (21.6 x 46.24) = 1369

Her TDEE using this formula would be 1.375 x 1369 = 1882 calories/day

You can see that both KM and HB formulas produce very similar results of 1846 and 1882 calories/day, but this is just TDEE and needs to be adjusted because our lady wishes to lose body fat. So how much could she reasonably reduce her caloric intake to lose fat? Well that’s like asking how long is a piece of string and would easily fill another article (hmm, I might write that one someday!) However, as a rule of thumb she could consider reducing her calories by 15 – 20% and increasing her exercise to include moderate workouts 3 – 4 times a week.

She decides to reduce her calories by 15% and so her total calories using all three methods are:

Q&D = 1800
HB = 1569
KM = 1600

I can’t say for sure if she lost weight on any of these diets but I’d like to bet her results would be better with the last two methods than the first.

If you are trying to lose body fat; Good Luck.

Samantha Harris has one of the most desirable bodies in TV. Everyone wants to know what makes her look so amazing all the time and how she managed to lose weight naturally  and maintain her slimming figure , making her in demand when it comes to celebrity weight loss  and weight loss secrets.

Samantha Harris is a busy woman. She works as a celebrity host for E!, The Insider and Dancing with the Stars, acts as a wife to financial wholesaler Michael Hess and has to be a mom to two year old Josselyn. Not only that but she has recently made her debut on Broadway by playing the role of Roxie Hart in the musical Chicago.

Pregnancy and Getting Rid of the Weight

During an interview on how to loose weight  , Samantha  Harris shared that she had to keep up her weight lose exercise  even when she was pregnant  due to the fact that it was a must for her media profile. She pointed out that she was very dedicated to her lose weight exercise routine  and lose weight diet and has considered it to be a very important part of her life.

While she was pregnant, Samantha Harris still did her exercise routine but this time with lower intensity and a heart monitor and of course with the supervision of a doctor. She believes that this is one of the reasons why she was able to lose fat easily after the pregnancy .

Samantha Harris works out an hour a day, four to six days a week and although there are times that her busy schedule would not allow her to maintain it, she would do her best to make sure that she gets to work out weight exercises even for a short time in order to help burn lose body fat.

She also made sure that she did not overindulge in food while she was pregnant to avoid weight gain. “The only thing I really changed was eating within the first hour of waking up because I was always a late-morning breakfast person and I usually would go a few hours before I would actually have a meal. I think that was the biggest change,” Samantha shared when asked about her attitude towards her dieting during her pregnancy.

Diet

Samantha Harris laughs as she admits that she has a sweet tooth  . “I am a huge dessert fanatic, and I will eat something sweet every single day. So to me that means that I have to balance that somehow.”

She shares that for her weight loss diet  she makes healthier choices now like eating egg white omelets, lean chicken breasts, and salad with low calorie  dressing and brown rice in her meals. She also gave up eating cheese and red meat in order to maintain her figure knowing that the quickest way to lose weight  is to avoid the foods that can make you gain weight for a healthy diet  .

Samantha Harris  shared that she likes to cook but she does not have the luxury of time to do so but she has learned a lot of quick recipes that she can use on her weight loss diet when she is on the go so she does not gave to starve herself. A favorite is the Szechuan turkey burger. “It’s really healthy; chock full of vegetables, no heavy, creamy sauces. It’s really great” Samantha Harris described.

Exercise

A lot of women are jealous of Samantha Harris ‘ arms and she laughs at the thought of it. “I think since I’ve had my daughter it’s been from carrying her around. Even though she’s now two she still wants Mommy to carry her constantly when I’m home, and I don’t turn her down because I want to be with her after having been at work all day.”

Samantha Harris  shared that she is fond of doing weight exercise with free weights and actually takes fitness and weight loss classes when she has the time. She usually does repetition routines with three or five pound weights. Samantha Harris also does flat pull downs and flies as part of her weight loses programs.

She is also fond of doing power walks in the park or up and down the stairs while carrying Josselyn and she does this a lot with her husband. This activity – walking to lose weight – that she shares with her love one has been very encouraging and motivating for her and is her biggest weight loss support.

The wedding is the most important day in a woman’s life. She should look very stunning. Being overweight can create worries. A particular regime can assist wedding weight loss if adopted to the T. There are several who starve or break all the good eating habits they have in a bid to drop weight. This does not generate the preferred results and the bride looks worried on the special day. Discussed below are a few tips which will help weight loss before the marriage.

Remaining hydrated by consuming water is very good and has to be made a part of our daily routine.  It is very important to keep oneself well hydrated. Having hot water will lower body fat, better digestion and flush cellulite. You will also be able to get rid of dark circles under your eyeballs. Having 10 cups of water daily is perfect for wedding weight loss. You can start your day with a cupful of warm water and also always keep a bottleful of water with you whether at home or at work. Walking is equally significant. It is a great method to give the metabolic process a boost. You can start by walking for ten minutes and then increase it slowly. An early morning walk will also make your skin gleam.

You can consume at regular intervals in small proportions. Or else eating too often will increment your weight. And you will look heavy.  Your digestive system will be able to manage small meals taken at small time intervals rather that big meals after long gaps. The proportion of food whether meat, carbs or veggies must not be larger than your palm and not thicker than it either. Eat healthy meals even when you get involved in wedding weight loss programs. A typical meal must consist of helpings of a protein, a carbohydrate, a vegetable and a fruit.  

You can have your beloved food once in a fortnight to reward yourself for working too hard for wedding weight loss. Eat in quality not amount. This way you will not starve for your beloved food and will not feel impoverished either. This way you can reward yourself.

Hiring a personal trainer or participating in a bridal boot camp which is frequently conducted by celebrities of yesteryears for <a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);” href=”http://www.quickweddingweightloss.com/”>wedding weight loss</a> is a good idea. Resorting to quick weight loss programs and fad diets will not give you any long term results as they are challenging to uphold. This will also set up a base for yo yo dieting. There will be no enduring weight loss. There are many cases where brides have lost 5 to 8 pounds before their marriage and gained most of it back after a week of cruising for honeymoon.

Let me start off by briefly going over some very basic, fundamental information about the constituents of the foods that we eat and how our bodies are able to utilize the calories, carbohydrates, proteins, and fats that make up these foods.

All of the foods that we eat, including meats, vegetables and fruits are made up entirely of either one or more of the following 5 fundamental nutrients:

Proteins
Carbohydrates
Fats
Ethanol (Alcohol)
Vitamins & Dietary Minerals
Fiber

Of these 6 components, the first four in the list all contain calories.  Calories are basically the amount of energy stored within each of these nutrients.  Calories are needed by the human body to fuel metabolism.  Metabolism is the process responsible for turning food into the energy needed to support life.  The two basic metabolic pathways responsible for the conversion of calories to energy are the anabolic pathways and the catabolic pathways.   Catabolism refers to the set of metabolic pathways in which molecules are broken down into smaller units causing a small amount of energy to be released in the form of heat, while the remaining energy is used to drive the synthesis of an energy transport molecule called adenosine triphospate (ATP).  ATP is basically a molecular form of stored energy and allows the transfer of chemical energy from one metabolic process to another.  The metabolic processes that use ATP as an energy source also convert it back into its precursors allowing it to be recycled continuously.  The ATP, created during catabolism, is then available to fuel the processes within the other metabolic pathway - the anabolic pathway.  Anabolism is the set of metabolic pathways reponsible for the construction of new molecules from smaller units.  Anabolism is responsible for bone mineralization, cell differentiation and growth, and muscle growth.

Regulating calorie intake can affect both gaining body weight and losing body weight.  Generally consuming more calories than the amount used by the bodies’ current metabolic needs results in body weight gain.  Consuming fewer calories than the amount needed by the body to fuel its current metabolic needs results in weight loss.  For someone interested in attempting to either gain or lose weight it is very useful to know how many calories are needed, on average, to fuel the bodies current metabolic needs.  I will refer to this number as the ‘daily caloric need’.  To determine the ‘daily caloric need’ it is necessary to first ascertain what is called the BMR or ‘basal metabolic rate’.  The human body burns calories 24 hours a day, even during sleep.  The basal metabolic rate, which can be estimated by using the very simple formula you see below, is the number of calories the resting body would burn if absolutely no activity were performed in a 24 hour period.

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Now that the BMR is known, applying an activity multiplier to this number will result in a fairly accurate estimate of the number of calories needed by the metabolism to fuel typiical activity level and basic metabolic processes.  Here I am using the Harris Benedict Formula.

To determine the ’daily caloric need’, multiply the BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Now that the ’daily caloric need’ is known, it is very easy to figure out how many additional calories need to be consumed to gain weight or how many fewer calories need to be consumed to lose weight.  For the person trying to gain weight, suffiiciently increasing calorie consumption over the ‘daily caloric need’ will cause body weight gain.  A pound of body weight is roughly equal to 3500 calories, so if the goal is to gain one pound of body weight a week, 3500 excess calories should be consumed during the course of one week.  Take 3500 and divide by 7 (days in a week), and the resulting 500 is the number of extra calories that need to be consumed each day to reach this goal.  The composition of the food calories consumed, ie. the amounts of proteins, carbohydrates and fats, is also very important to promote lean muscular gain.  See the article, Eating: Lean, Muscular, Weight Gain.  While eating excess calories will invariably produce weight gain, it is important to remember that the goal is to gain ‘muscular’ weight, not to increase storage of body fat.  When using this method to gain weight it is highly recommended that considerably more intense exercise be performed to promote an increase in muscular weight.

For someone trying to lose weight, the same basic principles apply.  3500 calories is roughly equal to one pound of body tissue so therefore, limiting calorie consumption to 3500 below the ‘daily caloric need’ in one week should produce weight loss close to one pound a week.  That’s 3500 divided by 7, giving a result of 500.  So, 500 fewer calories than baseline (calculated above), need to be consumed each day to reach the goal for the week.   Here again, the composition of the food calories eaten during this time is very important.  See the article, Eating: Lose Weight & Retain Muscle.  Unfortunately reducing calories can also negatively affect the metabolic rate, slowing it down, and limiti the amount of weight that can be lost.  To compensate for the slowing metabolism, an additional 30 to 45 minutes of cardio-vascular exercise, added to the daily exercise routine, will help stimulate metabolism and increases the number of total calories burned.   At a body-weight of 175 lbs., 30 minutes of cardio exercise will burn between 300-500 calories.   This increases the total daily caloric deficit to 800-1000 calories and the weekly deficit to 5600-7000.  At 7000, that’s going to be very close to 2 pounds of body-weight lost each week.

Now it’s important to remember that this is merely a guideline and many, many other factors can, and will produce great variation among the individual results realized through the use of this approach.  Genetic factors, general health, a prior history of exercise experience and poor diet or nutrition can all contribute to a decrease in the effectiveness of this technique.  It truly is not possible to emphasize enough the importance of consuming good high quality protein, adequate amounts of long chain complex carbohydrates and at least some omega-3 fatty acids, particularly while attempting to either lose or gain weight.  More about this later.

San Antonio Personal Trainer

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