How do I begin a Weight Loss Program? Part 1 of 3

Calculating the point of weight loss or gain.

Calorie counting seem to be at the center of every diet. But how many calories does one need to eat? There are two calculations currently in use; BMR & EER that give you an ideal range. From these points you can set your weigt loss goals.

A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do. Reaching a specific weight is not as important as the lifestyle changes you make to become healthy. Use the BMI Index of ideal weights as a guide. If you are a small framed person you should be close to the low end of the weight range, medium frame middle, and large frame high end. This approximate suggested ideal weight, use it as a guide. Weightlifters, athletes and bone dense individuals will slide the scales to the right a bit as muscle weights more than fat.

For our two calculations consider an average female Jane, age 45, 5 ft 7 that weight 140 pounds and exercises minimally. 5’7” = 67” = 67/ 39.37 = 1.7 meters 140/2.20 = 63 kg

Basal Metabolic Rate

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we use ("burn" or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature. Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits. This is the minimal amount of calories that your body needs to function.

BMR Formula

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 )

Jane’s BMR= 655 + (4.35 X 140) + (4.7 X 67) – (4.7 X 45)

655 + 609 + 315 – 212 = 1367 = Jane’s Minimal Calorie Requirements

If you are on a highly calorie restrictive diet (diet lower in calories than BMR) it is sure to fail and you will probably be one of the 95% of the people who put the weight back on. Tomorrow we will calculate the point where weight loss begins.

About the Author:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were its his belief that you can’t out run your appetite. He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes and instructions on steaming, stir frying and many other techniques. Both books are available in print or eBook formats and are incorporated into the BURN 500^TM weight loss program. Chef Charles has trimmed approximately 100 pounds of fat from his body over the last 2 1/2 years which was accomplished through lifestyle changes and eating the right foods not dieting and exercise. For information on books visit the website or contact Charles by email at charles@EatTheRightFoods.com.

© Copyright – Charles M. Kandutsch. All Rights Reserved Worldwide.