Controlling and managing one's weight could be difficult and erratic if a person has no idea of his/her energy needs. Energy needs vary from one individual to another, according to size, gender and level of activity. On the other hand, once you have a good idea of your energy needs, trimming off the extra calories becomes more obvious. Many people can do it without even embarking on a so-called "diet". One can then decide where to subtract the extra calories and which eating habits require some kind of changes. In many cases, minor changes can do it and one should not have to go the starvation way.
How do I find my energy needs ?
To avoid complicated calculations and reduce the possibility of erroneous results, we have included a link that will bring you to a calculator in the American Heart association's Website. In the page that will appear, you will see, on the right hand side, a square with the "My fats Translator caption". Click on, and fill in the few squares with the required values. Take a note of the two answers :
Do it again but this time put in the weight you would realistically like to maintain in permanence. Take a note of the new numbers. Close the Internet Browser and come back to our discussion in order to see how this can be useful to you.
How do I find my energy needs ?
To avoid complicated calculations and reduce the possibility of erroneous results, we have included a link that will bring you to a calculator in the American Heart association's Website. In the page that will appear, you will see, on the right hand side, a square with the "My fats Translator caption". Click on, and fill in the few squares with the required values. Take a note of the two answers :
- your BMI (body mass index) and
- your present caloric intake
Do it again but this time put in the weight you would realistically like to maintain in permanence. Take a note of the new numbers. Close the Internet Browser and come back to our discussion in order to see how this can be useful to you.
Reference
See also : Dr. David L Katz MD, Yale School of medicine / The Way to Eat, Sourcebooks Inc. Publishers
Weight Management and the determination of one's Caloric Needs
What do the numbers really mean and of what use are they ?
The first of the two "calories" values represent the amount of energy intake you are probably at with your present eating habits, given your height, present weight and level of activity. The second value represents the amount of energy probably required to maintain the weight you wish to be at. We are saying "probably taking in" because no two people have the same metabolic rate, so minor differences between individuals are to be expected. But on average, the results area very reliable indicators. The difference between the two caloric intakes turns out to be one of the keys to an easy way of managing weight.
Let suppose that you have found out that your actual intake is 3,200 Calories per day, while it should be 2,700 calories if your weight were the one you would prefer. There is a difference of 500 Calories per day. These mere 500 Calories per day are the reason for the accumulating "reserves"!
Do the calculation with your own values, ( your present intake ) minus ( your desirable intake ) equals ( your key number ). Take a note of your own key number.
This key number now enables one to make some judicious subtractions here and there without having to go to fad diets or drastic measures. Using 500 Cal. as an example key number, one could, for instance,
Ooops! One is already at minus 600 Cal.
In this scenario, a person chooses not to compute at length the amounts that he/she takes in but concentrates on the much easier task of making a small number of minor subtractions, leaving for now the rest of the familiar diet basically unchanged. In Part II of this article, we will discuss substitution strategies to easily achieve the desired level of subtracting while improving the nutritional balance.
The first of the two "calories" values represent the amount of energy intake you are probably at with your present eating habits, given your height, present weight and level of activity. The second value represents the amount of energy probably required to maintain the weight you wish to be at. We are saying "probably taking in" because no two people have the same metabolic rate, so minor differences between individuals are to be expected. But on average, the results area very reliable indicators. The difference between the two caloric intakes turns out to be one of the keys to an easy way of managing weight.
Let suppose that you have found out that your actual intake is 3,200 Calories per day, while it should be 2,700 calories if your weight were the one you would prefer. There is a difference of 500 Calories per day. These mere 500 Calories per day are the reason for the accumulating "reserves"!
Do the calculation with your own values, ( your present intake ) minus ( your desirable intake ) equals ( your key number ). Take a note of your own key number.
This key number now enables one to make some judicious subtractions here and there without having to go to fad diets or drastic measures. Using 500 Cal. as an example key number, one could, for instance,
- Subtract almost 200 Cal from lunch by replacing the usual bottle of cola by some unsweetened juice or unsweetened ice tea or black coffee...
- Subtract almost 200 Cal from supper by replacing the mega order of fries by a smaller medium baked potato
- Subtract almost another 200 Cal by substituting an unsweetened juice to soda at snack breaks.
Ooops! One is already at minus 600 Cal.
In this scenario, a person chooses not to compute at length the amounts that he/she takes in but concentrates on the much easier task of making a small number of minor subtractions, leaving for now the rest of the familiar diet basically unchanged. In Part II of this article, we will discuss substitution strategies to easily achieve the desired level of subtracting while improving the nutritional balance.
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