How many of you have set “weight loss” as your New Year resolution? Do you know how to do it right? Physical fitness is a science. If you know the logic behind about weight management, you can actually reap the results pretty effectively.
The formula we all know so well:
Weight (gain or loss) = Input – Output
To start right, the very first thing is to know your own body. How much should you be eating? How many calories do you burn every day? If you don’t know where you are, how to get to where you want?
1. Your first step starts here – Calculate your Basal Metabolic Rate (BMR)
Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. 1
Try this calculator to count your BMR:
- Fat 2 Fit Radio – Custom BMR Calculation
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2. Your second step – Calculate your Dietary Reference Intakes (DRI)
I found a really great tool to calculate your DRI, which breaks down to you daily needs of protein, carbs, fat and other nutrients.
Check this out for your DRI:
- United States Department of Agriculture – Interactive DRI for Healthcare Professionals
If you would like to gain (or maintain) muscles, your protein intake should be increased. You might want to refer to this calculator for protein requirements:
- Webefit.com – How Much Protein?
3. Your third step – Track your input and output
How much are you eating? And how much are you burning? A lot of people underestimate how much they are eating and overestimate how much they are burning. That’s why fat loss never happens!
Can you tell me how many calories in one set meal of McDonald McChicken (burger + medium French fries + medium Coca-cola)? 500? 700? It contains 984 calories.2
What about a woman with 160cm height and weighs at 50kg whose BMR = 1300 calories, how many calories can she burns for each km that she runs? 100? 80? She burns only 60~70 kcal per km.3 984 kcal = almost a 14~16km run!
Log what you eat and what you burn at least for a week, you will be surprised! Sometimes the truth is always hard to accept but you really need to do this piece of work.
Weight management is for good health
I hope you are doing weight controlling (either gain or loss) for the right motives. Three things to remember – Eat right, rest well, workout!
Enjoy the process of getting fit! 🙂
Cheers,
SK @ ShianG KeR
Note: Image courtesy of FreeDigitalPhotos.net
References
- Wikipedia – Basal Metabolism Rate
- McDonald – Nutrition Calculator
- Shapesense – Running Calorie Burn Calculator
Other Materials
- United States Department of Agriculture – Dietary Guidelines for Americans 2010