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  • Be your own dietician
    By Health Blog on September 15, 2009 | 4 Comments4 Comments  Comments

    There are very few things in life you have control over in, what goes in your mouth is certainly one of them. Keeping track of your diet is important if you want to remain healthy and have a good figure.

    The basis to any good diet plan is avoiding calories. The high protein diet, vegetarian diet, low calorie diet, cookie diet, liquid diet, etc all tell you clearly to avoid calories at all costs. Calories include all fatty foods, so what you need to do is avoid junk food, fizzy drinks, cheddar cheese any thing with a lot of oil and sugar.

    Calorie counts are given behind most products. When you go shopping you need to pay attention to what this calorie count reads. In order to lose weight you need to eat fewer calories per day than your body needs. To lose 1lb a week you need a negative calorie balance of 500 calories per day. To lose weight at 2lb a week you need to reduce your calorie intake by 1000 calories a day. So the first thing you need to do is to find out what your calorie intake is. There is a simple formula to calculate your average calorie needs called the Harris Benedicts formula:

    Diet

    The Harris-Benedict formula (BMR based on total body weight)

    The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely over fat (will overestimate caloric needs).

    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

    Exercise is necessary to maintain a good physique. It burns your carbohydrates then tones your muscles. An average adult requires a minimum of 30 minutes of exercise a day. Along with exercise rest is also very important your body needs eight hours of sleep a day. The body is like a machine it consumes energy which it gets from food for it to work properly it needs eight hours of sleep.

    Some helpful tips:

    • A simple technique to loose weight is to correct the way you breathe, it is scientifically proven that deep breathing exercises can decrease your weight loss by a staggering 30 pounds in two months. In the process you also oxygenate your brain properly, leaving you fresh and energized.
    • Avoid animal fat and butter. Theses are a huge source of carbs in our lives. Try to use substitutes like olive oil and fish oil.
    • Drink green tea. It controls your cholesterol levels, prevents cardiovascular diseases and cancer.

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