Calculate Your Energy Needs
- 2 Comment
This is the third post in this series on Body Weight Control. Read previous parts at part I, part II, part IV and part V.
Body Weight Control 2: Calculate Your Energy Needs
In last continuation we learn some basic notions and ‘logic’ of getting fat, and in this article you will learn how to measure your own energy needs and calculate necessity calorie uptake.
It’s About precision
Measuring energy needs is practice during the period of entire week-best from Monday from Monday.
Method is simple, but requires certain precisely and accuracy, and it will prepare you for ‘real action’ once when you start with diet. For that you will need scale, notebook, pen and a watch.
It would be good to have a kitchen scale for precise measuring.
During that week you should ate the same usual amount of food. Measuring should give more realistic inquiry in condition and there is not much use if you going to cheat - any kind of calorie reduction.
Initial And Final Measuring
Write down scaled body weight and measurements of time measuring in notebook and prepared to forget these values to the next week. The continuous viewing of the results of initial measurements, will result in unusual nutrition and very probably you will try to subconscious ‘rectify’ the result.
Final in the measurement is carried out next Monday at the same time to complete the same way (in the morning, after the emergency, without clothes, the average of five measurements).
During the week do not measuring the ‘balance’, because the result will affect the real situation in your diet, and the goal is get this measurement, with more acurate picture on how many calories and how to enter the amount of increase affects your body weight.
Nutrition Diary
Remember, You are doing this for yourself and do not be shy log in daily, even in public places or in the office. Few people who are courageously are indulge to cope with physical weight and possible ridicule colleagues will fade when you reach your goal.
Only the addition of calories to leave next week, because every day computing and monitoring could affect the final result.
In the diary write down most significant physical activity - description, duration and intensity (eg. Climbing the stairs to the fifth floor medium pace), and it would be a good record and how you feel (eg. I was either hard or whether I was slightly) .
Generally speaking, it is best to enter the diary as many details, because they will result in most precise picture of the situation.
Week Later
Since the final results of measurements subtract the result of initial measurements, and if the figure has received a positive sign (eg. +1 Kg), means that you are in the week to get the weight, and if it is the sign of the negative (eg.-1kg), means that you have lost in weight. Sharing that with the number 7, you receive the value of the average daily loss, or gain on physical weight.
The average daily calorie input is calculated by summation of calorie entered value of all foods (and confiscation of calorie value of the body’s activities) during the entire previous week and divide them with sum 7.
If we know that 1 kg subcutaneous of fat tissue, is about 7000 calories, easy to calculate that person that gets 100 grams a day of physical weight, should bring in 700 calories less a day to the current maintained physical weight, and more than 700 calories if you wanted to lose the physical weight.
If you enjoyed this post, make sure you subscribe to my RSS feed!
[...] previous post I explain how to Calculate Your Energy Needs and Ascertaining Angular Strategy, and in this post we will show you how to correctly assort [...]
Fat Loss 4 Idiots / Weight Loss and Diet Center…
Comments No Comments»…