Guidelines for Weight Control - With Jason Raines
We’ve all seen them. You know; the videos and commercials for several different workout machines or programs that all promise real results for only 3 easy payments of $19.99. Now, don’t get me wrong there are tons of legitimate systems out there that work great but most fall short to teaching you the real basis of losing weight and staying healthy. Is it because they don’t know..? Or is it because the hope you fall off the wagon and buy their next best thing that’s going to give you the body you’ve always wanted..?
I’ll let you decide that one!
Now, losing or gaining weight and staying in shape really depends on your energy balance. What is energy balance?
Well, energy balance is a deposit and withdrawal system in which you deposit calories in the form of food and you withdraw calories in the form of daily living and exercise.
The formula is very simple, if you deposit more than you withdraw, then you will be at risk of gaining weight. If you withdraw more than you deposit, then you will lose weight! Both describe an energy imbalance in which either one will make you gain or lose weight. Pretty simple right!
To lose one pound of body fat, you have to create a 3500 caloric deficit, either by exercising more or eating less, or even both! By cutting your caloric intake by 500 calories a day for one week (500 calories per day x 7 days) you should be able to lose one pound.
Below is a formula to help you figure out how many calories you need each day to reach your weight loss goal or to maintain your current weight!
Take your healthy body weight (as determined by the chart below) and multiply it by ten. This is the number of calories you need daily to maintain your basic daily functions.
(The table above shows healthy weight ranges for men and women. The lower number is for smaller boned people, the higher number for bigger boned people and the middle numbers are the midpoint range.)
Select an activity from the chart below that best describes your activity level. Multiply that by your healthy body weight.
Sedentary = 3
(No Exercising, Housework or Gardening)
Moderate = 4
(You exercise, garden or do housework 3-5 times per week for 20 minutes each session. Also you use stairs and walk briskly.)
Active = 5
(You exercise 3-5 times per week for 60 minutes each session plus walk briskly and use stairs.)
Very Active = 7
(You exercise 3-5 times per week for 90 plus minutes each session. Or you do more than one 60- minute workout session a day. Also, you use stairs and walk briskly. You may have other daily physical activity as well. Competitive recreational athletes usually fit into this category.)
Extremely Active = 10
You exercise 5 or more times per week for 120-plus minutes each session. Or you do workout more than 90 minutes each day. You use stairs and walk briskly. Most professional athletes fit into this category.
Add the totals from steps 1 and 2 to get the number of calories you need to lose or maintain your current weight.
Suppose a man whose healthy body weight is 165lb, and he is a Very Active person.
Here is how we figure the formula out.
Step 1: 165 x 10= 1,650
Step 2: 165 x 7= 1,155
Step 3: 1,650 + 1,155= 2,805
Based on this formula, if he takes in 2,805 calories and he is currently 195lb he will lose weight and reach the 165lb. mark or maintain his current weight of 165lb if he is already there.
Remember: If you are trying to lose weight, this formula should help you lose around one pound per week if used correctly.
Take the Calorie total and divide it by the total number of meals per day (5), and then take that number and then you will have how many calories you need to intake at each of your meals (5 is recommended).
Example: 2,805 calories divided by 5= Around 560 calories per meal.
Thank you so much for talking the time to read this months tip! If you have any questions please feel free to Email or IM me at anytime!
Have a great day!
Jason Raines #100