Calories intake
Calories consumption
Calories fighters
Good metrics
Calories intake
I have spent the entire evening making
some important calculation I would need to follow to achieve my goal.
Firstly, the amount of calories I have to take each day.
According
to the general opinion we need 2,361 Calories/day
to maintain the weight,
we need 1,861 Calories/day to lose 1lb per week, and we need 1,361
Calories/day to lose 2lb per week. I don’t really like to count calories, but
to understand how much actually I consume everyday I decided to put
in some efforts.
Luckily
I have found a food tracker in a bookstore so the process is supposed
to be easier. The food tracker is a simple writing book each page of which is
divided into five sections: Breakfast, Brunch, Lunch, Snack, Dinner and Notes
where we can write all the food we eat during the day and it’s nutrition
information. In the Note field I will
notice the physical activities I have done and the approximate burned
calories per day. In addition to the food trucker we can use different phone
applications, like DietHelper for instance.
To prevent
my body from stress I prefer to improve the second option in calories
consuming – to reduce it from 1,861to 1500 calories/day. As a result my daily calories intake
ideally has to be like it will be written below:
Breakfast – 300 calories
Brunch –200 calories
Lunch – 500 calories
Snack – 200 calories
Dinner –
300 calories
Calories
consumption
Clearly, counting calories is not really an
optimistic option to
work towards, although
the result is probably more sustained than with some crash diet.
To increase the amount of calories burned
in a day I decided to add physical exercises. I have found out that 1kg of
fat equals 7700 kcal, so
if I
keep my
diet the same and start working out
I’m supposed to loose
a kilo per 2 weeks.
I
turn it into numbers and here is what I got:
I
have 6kg overweight, I have 3months to get rid of it, so my goal per month is
2kg, per week – 500g
As
I already mentioned above 1kg equals 7700kcal, so 500g equal 3850kcal
Thereafter
I have to burn 3850kcal per week, it means that daily I have to leave
550kcal.
Calories
fighters
I am not a fan of everyday 2hours work
out in a gym, cause I can get easily bored and won’t do my best there, so the
most successful option for me is to combine physical activities. I followed
the exercise guidelines from the Department of Health and Human Services and
they advice to get from 150 up to 300 minutes a week of moderate aerobic
activity or 75
minutes a week of vigorous aerobic activity; and strength training twice per week.
Moderate aerobic exercise includes
such activities as brisk walking, swimming and mowing the lawn. Vigorous
aerobic exercise includes such activities as running and aerobic dancing.
Strength training can include use of weight machines, or activities such as carrying
groceries or heavy gardening.
Therefore the example of my
exercise schedule looks like this :
Monday
is for aerobics, Tuesday is for hot yoga, Wednesday – gym, Thursday –
swimming, Friday – dancing, concerning weekend I prefer to rest, do some
light walking or detox. That was just an example of course, I will find out
later the best combination for me.
I
have found a beautiful chart to calculate burned calories while training for
an hour.
Right
metrics
There is an opinion announced by Igor
Klibanov that “counting calories most of the time is of limited use to
people. Why? Because you can have 2 people who are identical in weight, age,
sex, exercise levels, stress levels, etc.. But feed those 2 people the exact
same number of calories and those 2 people will NOT gain the same amount of
weight. One may gain nothing and the other may gain 3 pounds. Or one may lose
3 pounds and the other doesn't gain anything.
Body fat and weight are much more strictly
controlled by hormones than by calories. Also, by doing excessive and exclusive
cardio, yes, you may be burning calories during the workout, but due to a
process called "adaptation", you burn fewer and fewer calories each
time you exercise. You learn to become "fuel efficient." Doing
excessive and exclusive cardio has a double whammy of also burning muscle.
Muscle burns fat, so if you have less of the "machinery" that burns
fat, you burn less fat”.
I partly share this view and for this
reason would like to follow his advice to measure what I want to improve. So I get my camera and tape measure and track how I look and measurement
of my arms, legs, hips and waist.
As Im a storng adherent of paper
books and real writing instead of typing I have purchased a beautiful writing
book dedicated to achieving my goals and all of the steps and changes I am gonna
notice there and after summarizing it
- in my blog.
So my individual plan for the goal “-5” is finished and it’s time to put
it into practice.
I hope those plans seem realistic. What do you think? Have you struggle to loose weight too? Please feel free to comment below, I would love to hear your stories =) |
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