Here is the main point here on every weight loss program or diet plan that has ever been invented. This is the single-all encompassing concept that actually determines whether you will lose weight, gain weight or stay the same, and all sorts of you need to understand it is a small elementary school math.
I'll first explain the concept in more fine detail, and then give you an example of how it actually works.
First of all, every day our bodies consume a certain number of calories just to "keep the lights on." Exactly what do I mean by which? It takes energy (calories) to keep your lungs inhaling and out, to keep your heart beating, in fact, to keep your body comfortable (98.6 Farrenheit or 37C). Our bodies are depleting energy to keep these types of biological systems operating, whether we are consuming or not. Scientists came up with a name for that energy that a person requirements just to "keep the lights on"- it's called the Basal Metabolism or BMR. Not everyone's BMR is the same - this varies with your elevation, weight, age and gender. So for example, a 25 year old 5' 5" female weighing One hundred twenty-five pounds will have a BMR of about 1,386 calories per day. A 25 year old football participant who is 6' 4" and weighs 300 pounds may have an estimated BMR of 2,152 calories from fat per day.
Ok, therefore now we know our bodies are using up some calories, even if we do nothing but sit on the sofa all day (BMR). For this we need to add a 2nd category of calorie burner - our daily Activity. Every time we "move" - walk in the stairs, push a shopping cart down the grocery aisle, work around the house, etc., all of us use up/expend/burn more "activity" calories. Walking the dog, going for a light jog or operating on a treadmill - these activities all burn more calories.
The third as well as last category of daily calorie burners is a that I can almost assure you have never heard of prior to. It is called the Thermic Effect of Food. What in the world does that mean? To describe, let's say you go out and order a large meat with baked potato and all the trimmings. As you slowly ingest this meal, guess what your body has to perform? It has to perform main "work" to slowly break down and digest the food you are eating. It is actually burning or using up calories from fat for digestion. This is known as the Thermic Effect associated with Food.
Ok, we're getting close to revealing the one basic concept that's at the foundation of putting on weight and loss. We have already discussed the three ways we burn calories every day (BMR, Activity and Thermal Impact). What else will we need to consider? Yes, of course, it's the other side of the equation -- that is, how many calories from fat we take in every day - what we eat as well as drink. For this, we have to add up all the calories from fat consumed in our meals - breakfast, lunch, dinner, snacks and drinks.
Now we're ready to understand the one easy rule for weight gain or loss. Let's use a real life example. Let's say Suzy is a Thirty year old female, regarding 5' 6" tall and weighs in at 130 pounds. Her BMR is 1,390 calories per day. Suzy keeps a fairly active lifestyle, so let's say the woman's physical activity calorie burn up is 610 calories. Finally, her Thermic Effect calorie burn is about Two hundred calories. So, if we add up all three methods Suzy burns calories, we get 1,390 + 610 + Two hundred = 2,200 calories burned / used up / expended each day.
If Suzy eats or consumes about the same number of calories, she will, on average, maintain her existing weight (2,Two hundred calories burned = Two,200 calories consumed). If she eats slightly more calories, she'll gain weight (2,Two hundred burned, 2,Three hundred consumed). If your woman eats slightly much less calories, she will lose weight (2,200 burnt, 2,100 eaten). In other words, if you want to lose weight, you need to create a calorie "deficit." If you want to put on weight, you need to create a calorie "surplus."
Most of us would like to lose a little pounds, so as you can see in the math, you can create a caloric deficit two ways, really. You are able to eat the same and use more, or you may eat less and maintain your current activity level. Preferably, you will take in slightly less calories and be slightly more active every day - thus operating both sides of the equation at the same time, but please note - you should always seek advice from a physician before making any changes to your dietary or lifestyle routines.
Here is something that you might think is controversial at first, but if you think about this for awhile, you will understand an important variation about how calories work. Calorie surpluses or loss, as explained over, are the biggest factor in determining your weight gain or loss in the long run, no debate -- end of tale. As an extreme example, you could devise an appetite suppressant plan that includes eating nothing but cotton candy and funnel cakes all day, as long as you were strict about calorie counting and creating a debt. (Please do not do this; these are two of the actual worst foods I will think of, and I'm only using them to make a stage.) If you burned more calories than a person consumed eating these two disgusting foods -- you would lose weight. On the other hand, your nutrient intake would, of course, be a disaster. So you see nutrition is really a separate and distinct issue from weight gain or reduction. Therefore, why not take the time to choose nutrient dense foods, like vegetables and fruit?
Remember that the deficit/surplus idea works over the long term. Your daily weight fluctuation could be affected by many short-term factors such as water retention, undigested food, etc. The easiest method to lose weight permanently is to create a small-daily caloric deficit eating nutrient-dense foods. Because a pound of body fat is equivalent to about Three,500 calories, one strategy would be to create a deficit of 500 calories per day By 7 days = Three,500 calories per week. This equates to losing about a pound a week. If you think that's too small of a objective, remember that there are Fifty two weeks in a year. Another hint: you don't have to depend solely on consuming less food to produce the caloric debt - you can also work the other side of the formula by becoming more energetic in your daily lifestyle. (Again, consult your physician before making any modifications to your dietary or lifestyle habits).
Article Source: articlemotron . com
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