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I am getting near my target weight!
1. Why do you want to lose weight? what is your motivation?
Many people want to lose weight to look better or to fit into a stunning dress.
Some others try to lose weight for medical reasons. For example losing weight helps diabetic patients to control their blood glucose. Others want to lose fat and build muscles.
If you have a good enough reason to lose weight, you stay motivated. So find a good one!
2. How much weight do you want to lose ? and in what time frame?
Set realistic goals 1 to 2 pounds per week is doable for many people. If you have a specific goal for weight, set a date to achieve your goal. Write down your goal in a highly visible place, so that you will be reminded of your goal everyday.
3. Is it a reasonable goal?
Make sure your goals are reasonable, otherwise you are setting up yourself for failure.
Success is not final, failure is not fatal: it is the courage to continue that counts.Winston Churchill
4. How much calories should I consume to start losing weight?
Step 1. First estimate your Basal Metabolic Rate using Harris Benedict equation.
|Men||BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)|
|Women||BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)|
Step 2. Calculate your activity factor
|Little to no exercise||1.2|
|Light exercise (1–3 days per week)||1.375|
|Moderate exercise (3–5 days per week)||1.55|
|Heavy exercise (6–7 days per week)||1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||1.9|
Step 3. Multiply your BMR with activity factor, this gives you an estimate of how much calories you need per day. Online calculators can estimate your calorie needs. http://caloriecount.about.com/tools/calories-goal
1 lb of fat has 3500 calories. So in order to lose 1 pound a week you have to decrease your total calorie intake in a week (multiply your daily calorie need by 70 ) by 3500 calories.
Eg. A 30 year old 90 kg man who is 170cm tall has a BMR of 1954.073 calories ( BMR = 66.4730 + (13.7516 X 90) + (5.0033 X 170) – (6.7550 X 30)
If he does not exercise at all he needs 1954.073 X 1.2 = 2344.88 calories ( BMR X activity factor) to maintain a weight of 90Kg .
If he wants to lose 1 lb / week he has to restrict his calories to 1844.88 per day.
[ (2344.88 -[3500 / 7 ] )
5. How can I track calories?
Cheapest way is to write down the calories in a logbook everyday. You can find out the calories from the food labels. There are many websites and smartphone apps which will help you track calories. To learn more about calorie counting, click here.
6. what kind of diet should I follow?
What ever you heard on TV, radio or internet, there is no one magic diet which fits all. You should eat a balanced diet consisting for carbohydrates, fats and proteins
7 . Are there medications that I can use to lose weight?
Yes FDA has recently approved 2 new medications Belviq and Qysmia for weight loss. Talk to your doctor to see if you qualify for these medications. More medications are expected to hit the market later.
8. Can I do surgery to lose weight?
You may qualify for weight loss surgery depending on your BMI (body mass index) and other medical problems. Talk to your doctor to see if you qualify.
9. How do I keep up with my plan?
Recruit cheerleaders for you! Your spouse, mother, children or a good friend can motivate you and keep you on the right tract. Let them know the reason for your weight loss. If it is for medical / health reasons most people will support your endeavor. Tell your friends and family that you are trying to lose weight, this will create a healthy peer pressure. Spread the word through social media. Since the whole world knows, now you have to stick to your plans and lose weight!
9. What if I cheat?
So you are human! Most people are not able to comply with the caloric restriction 100% of the time. This is life and there are many variables that affect your decisions. You cannot control all variables in your life. This is also true for the food you eat also.
So if your calorie goal is 1800 and you had 200 calories one day. Decrease your calorie intake the next day to 1600. As long as you are around your calorie goal, you should do fine.
10. Weight loss is an art, as you practice you get better at it.
Non exercise activity thermogenesis are unstructured physical activities which burn calories. Do you sit a lot at your work? Do you use your hands when you talk? Just by doing small physical activities, you can burn a lot of calories and it will help you loose weight.
When the phone rings, stand up and pick up the phone. Walk around in your office, take stairs instead of elevators, park at the farthest end of the parking lot and jiggle your feet. All of these adds up a may help to burn up to 800 calories per day. So get up and start walking!
When asked about losing weight, one of my professors told me that it is very simple. According to him weight gain or loss is a net result of calorie intake and calorie expenditure. Sounds easy right? But in practice this is difficult, that’s what I learned during last week.
First of all you should know how much calories you consume every day. How do you calculate this?
- Read the food labels.
Serving size – As you can see in the above label for a biscuit, serving size is 1 piece. All the nutritional info that follows is based on the serving size.
So if you eat 1 biscuit you get 100 calories. Of which 50 calories comes from fat. As a rule of thumb, try to restrict the calories from fat to less than one third of the total calories. So for the above biscuit ideally total calories from fat should have been less than 33. Mono and poly unsaturated fats are better than saturated and trans fat. Less trans fat, better the food for your health.
For the diabetic patient total amount of carbohydrate listed in the label can be used for carb counting.
2. Online look up / Mobile apps – There are tons of information available on the internet for looking up calories from food.
Calories from mixed meals from chosemyplate.gov – click here
List of food with corresponding calories from NIH – click here
I use MyFitnessPal app for iPhone. It has calorie information for most of the food items including indigenous foods.
Or you can simply google your food to find the calories per serving.