How to Dieting and Loss Weight

Here is the guide to loss weight and gain control of your weight. The body’s main energy storages are the fat, and some of us got too much of it. As long as you eat more energy the your body uses, your system will store even more as fat. This article is brought to you by www.MyFoodIntake.com

Instructions

Difficulty: Moderate

Things You’ll Need:

• Computer
• Internet
• scale

1. To loss weight (fat) is simply a matter of expending more calories (energy) than you take in, through exercise, dieting and your daily activities.
2. Determine your energy equilibrium, can be done by Benedict-Harris formula.
   
   To estimate the daily value of calories needed.
   (BMR = Basic Metabolic Rate)
   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)
   
   Note:
   1 inch = 2.54 cm.
   1 kilogram = 2.2 lbs.
   
   Example:
   You are female
   You are 30 yrs old
   You are 5' 6 " tall (167.6 cm)
   You weigh 120 lbs. (54.5 kilos)
   Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
   Now that you know your BMR, you can calculate TDEE (Total Daily Energy Expenditure) by multiplying your BMR by your activity multiplier from the chart below:
   
   Activity Multiplier
   
   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)
   Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
   
   Example:
   Your BMR is 1339 calories per day
   Your activity level is moderately active (work out 3-4 times per week)
   Your activity factor is 1.55
   Your TDEE = 1.55 X 1339 = 2075 calories/day
3. Counting calories - Next step is to count the calorie you eat. You should purchase a scale, and write down the weight of every food you eat. This is the most safe way to keep track of you intake. Your can use the free Planner (www.myfoodintake.com/pl.asp) to calculate the calories. Try to eat 500 calories below your Total Daily Energy Expenditure (TDEE), this should result in a weekly fat loss of 2 lbs or 500 g. Losing weight faster might be dangerous in the long run, so always consult your doctor or dietician first. If you don’t loss weight within the first couple of weeks consider to reduce your daily intake of calories more. The TDEE formula is based on averages and your personal TDEE might be a bit different.
4. Hunger is one of your body's strongest and most beneficial stimuli. It can be a problem avoiding the temptation and overeating. On a fat loosing diet it’s essential to consume less energy then burned by the body, avoiding the hunger stimuli is therefore a powerful tool. Researches show that some foods are better keeping you satiety. Especially the amount of food have showed in several studies to be a key factor, regardless of the number of Calories they contain e.g. 80 kcal potato will probably keep you satiety longer then 80kcal white bread.
   Try to pick mainly food with high water/fiber content, like vegetables, and also try to eat food with high protein content like beef, both groups have a high fullness score. Try to avoid to much fat, sugar, and especially drinking your calories (soda, beer, juice) because these beverages wont stay very long in your stomach and will not keep you satiety.
5. Last but not least, keep you head high and be patient. Rome was not build in one night. Good luck.
6. References
   [7]Harris JA & Benedict FG (1919): A Biomedic Study of Basal Metabolism in Men. Canergie Institute, Washington, Publication 279.
   
   [8]Pasman, W.J., et al., "Effect of one week of fiber supplementation on hunger and satiety ratings and energy intake," Appetite 29(1): 77-87
   
   [9]Porrini, M., et al., "Evaluation of satiety sensations and food intake after different preloads," Appetite 1995; 25(1): 17-30
   
   [10]Rigaud, D., et al., "Effects of a moderate dietary fiber supplement on hunger rating, energy input and faecal energy output in young, healthy volunteers. A randomized, double-blind, cross-over trial," Int J Obes 1987; 11(1): 73-78
   
   [11]Porrini, M., et al., "Effects of physical and chemical characteristics of food on specific and general satiety," Phys Behav 1995; 57(3): 461-468
   
   [12]Rolls, B.J., and Roe, L.S., "Effect of the volume of liquid food infused intragastrically on satiety in women," Phys Behav 2002; 76(4): 623-631
   
   [13]Astrup A, Garby L, Stender S. ”Menneskets Ernæring”. København: Munksgaard, 1997.
   
   [14]Richelsen B, Astrup L, Hansen G.L. ” Den danske fedmeepidemi”. Ernæringsrådet 2003.
   
   [15]Ph.D. Frederic H. Martini. Fundamentals of Anatomy and Physiology. Daryl Fox, 7
   edition, 2006.