On this page I have linked two important calculators to help you understand how many calories you are currently eating and drinking and how you can safely lose weight through a well balanced diet that never lets you feel starved or unsatisfied, coupled with a strength training program. Calories In, Calories Burned
Here is a calculator that shows the calorie requirments needed to keep maintaining your current weight:
Click Here for Calorie Requirements Calculator
Be honest with your values and the calculator will be honest with you.
Of course many of us want to lose weight. The point of the calorie requirement calculator is to get a clearer understanding of how many calories a day you are currently taking in so you can work to reduce that number. An incredible tool, even if only used occasionally. This is the basis for all Weightwatchers, Jenny Craig and any other calorie counting company out there. Use this calculator, and count calories at the grocery store for a few weeks, until it's not necessary anymore. Eventually you will know what makes you satisfied/full/stuffed before you eat it. With just this calculator's reference, you can take in 250-750 less calories than you were previously, and you'll lose .5-1.5 pounds per week! But hold on.....there is a little more to it if this is a healthy transformation that becomes part of you and not a diet fad.
Here is a calculator that gives calories burned during exercise AND during rest:
Click Here for Calories Burned per Activity (Including Rest) Calculator
So you just don't want to cut calories. You don't want your body to eat muscle away too when it reduces your mass.
RMR (Resting Metabolic Rate)
You want to convert your body composition. Less fat, but MORE muscle.
Did you know that you burn quite a bit of calories just standing there? Sitting? Even lying down? Of course you
did, if you thought about it. Your body needs energy to burn to make your organs function.
That is why you should not be duped into thinking 30 minutes on the treadmill 4 days a week, and nothing else, is
a full workout. No sir or madaam. You need strength training. Examples are bodyweight, freeweights (including kettlebells), resistance bands, plyometrics and boxing for fitness. You can pick any and all of these skills up quickly, and retain the knowledge for life. A challenging strength training program will increase your RMR (Resting Metobolic Rate) by adding muscle. Accompany training with eating smaller/more frequent meals (Every 2.5-3 hours) and upgrade your body's calorie burning efficiency during even your most placid time....bedtime.
If you do not strength train your RMR WILL go down as you age. You cannot fight father time.....by not fighting
back!!! If you strength train consistantly, with intensity, your RMR WILL rise to levels it hadn't seen since your 20's.
Putting it all Together
I can post a food exchange calculator that breaks down every gram, every ounce of food. Is it necessary to count
every gram, every ounce of every food item you ingest? No, it's not! It is more important, and more realistic
that you strive for this basic food plan:
You need to stay far away from junk food, "diet" and sugary drinks.
Ingest 1.5 grams of protein per pound of the bodyweight you strive for and the remaining calories from an even split of low glycemic carbohydrates and mostly unsaturated fats daily. Click Here for the Glycemic Index Database
Example:
A 45 year old 5'10" 300 pound man who has begun strength training and wants to lose 100 pounds.
He is striving to become 200 pounds. 1.5 grams per that number means he should take in 300 grams of protein per day, which is approximately 1200 calories, and get the rest of his
calories from good carbs and good fat.
To maintain his weight, he would need to take in a total of 4100 calories (Using Calculator 1). since 1 pound of
bodyweight is about 3500 calories, he will want to take in 500 calories less a day than he has been. 500 calories
x 7 days equals that 1 pound of bodyweight.
That means initially he will take in 3600 calories a day, with 1200 coming from protein, and 2400 calories coming
from an even split of good carbs and good fats. He should notice that he is losing a pound a week at least. We can re-calculate after a few weeks and continue with the same simple balance.
That is the healthy way of doing it. A slow change to his body composition which allows time for his will to grow stronger, mind to
grow more disciplined, good habits to slowly take the place of the old bad habits and all the while retaining and increasing muscle through smaller, more frequent meals and strength training.
Here's that food exchange list and calculator as a reference, if you are so inclined, then awesome!
Food Exchange List:
Click Here for Food Exchange List
Food Exchange Calculator:
Click Here for Food Exchange Calculator
Let me know if you have any questions about the food exchange list and accompanying calculator. Click here for some
