Tip #1 - Monitor Daily Calorie Intake to Lose Pounds
Calorie Control and Weight Loss Tips
And finally tip #3 for controlling weight gain:
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By taking a Proactol pill after each meal, eating a more healthy and nutritional diet, allied with some moderate and regular exercise, then overweight sufferers should be able to get rid of excess fat before it's absorbed into the body, and start to experience an improvement in the quality of their lives.
Controlling calorie intake, along with regular exercise, is the best way to manage weight.
All it needs is the will and self-confidence to achieve the best outcome.
On the other hand, if the
'You Used' figure is smaller than the
'daily amount' figure, then your body has used up more calories than it's taken in by eating, and as the extra calories used come from stored body fat, you will lose weight. So the importance of this calorie calculator can be seen. Regular use will help you to manage your weight successfully.
So to achieve a reasonable weight loss of 1lb a week, it's necessary
to eat and/or 'burn up' by physical activity, 500 calories a day.
This can be gained by REDUCING your intake of calories by 250 per day (the calorie calculator will help with this), and by taking a walk of about 60 minutes duration each day.
Go through each of the six meal components, selecting the items you would eat. For example, if you're a lover of mayonnaise and you like big servings, then take that into account.
The table will show the number of calories of each component, the total number of calories for the meal, and the calories remaining for you to be within the day's allocation (at the top of the chart)
And don't forget those in between-meal snacks! They can quickly add on the calories. After a few weeks of using the site, you'll soon learn that for an afternoon snack, a banana is far more preferable than a donut or waffle.
At the end of a day's meals, compare the two numbers at the top left of the chart. If the 'You Used' figure is greater than the 'daily amount', then you've eaten more calories than your body needs for its daily activities - in other words if this continues without any increase in exercise activity, you'll put on weight.
Right is a very versatile calorie intake calculator for counting calories based on what you eat during the day.
Firstly use the 'settings' link (top right) to determine your age, gender, level of activity, and weight and height in either lbs or kilos, and inches or centimeters. This will show your total recommended daily calorie intake and is shown at the top.
Next add each food item you've eaten at each meal-time, starting with breakfast, and taking into account each of the components of the meal, for example toasted bread, butter/or margarine, honey or jam, fruit juice, tea or coffee, milk and sugar.
This vital level of energy is called the
Basal Metabolic Rate (BMR) and can be calculated by taking into account a person's gender, age, height, weight, and level of physical activity.
So we come up with a very simple equation to
MAINTAIN weight at the same level:
Calories consumed EQUALS Calories Expended
OR
Calories consumed = BMR + Calories used in everyday physical activities
Now if the amount of 'calories consumed' is GREATER than 'BMR + Calories used in everyday physical activities', then the extra calories are stored in the body as fat. This is what causes weight gain.
To achieve weight loss, a person would have to reduce 'calories consumed' - that is reduce the amount of fatty food eaten.
This is tip #1 of the three most important weight loss tips given to people who are too heavy for good health.
As we have seen the BMR figure in the equation cannot be changed - it's a fixed figure.
Eating better and regular exercises would achieve the same results - better weight management. That means not only being in charge of your own weight, but being able to organize your own weight reduction.
When starting on a program of weight control with a weight loss plan a person needs to know several important facts:
Firstly what is the total number of calories required per day to maintain the existing weight level.
Secondly, the realistic weight reduction figure in lbs per week - say about 1lb per week. Slowly but surely is the way to go. Too big a reduction could result in other health problems.
Thirdly this will necessitate a reduction in calorie intake of 500 calories per day, that is 3500 calories per week. Anything above that figure should be done in consultation with your medical consultant.
How is this to be achieved?
By two methods - by eating a more healthy diet as we've seen above and by starting a daily, regular routine of physical exercise. This is the best way to lose weight by far, and also the best way to maintain weight at a given figure.
So tip #2 of three of the most important tips for obese people:
Taking a daily walk for about an hour at moderate pace will consume 250 calories. There are other more strenuous and calorie-reducing activities than walking, for example swimming, jogging, running.
That leaves 250 calories to be 'saved' by cutting down on food. And the best way to achieve that is by eating smaller portions, and cutting out some of the high calorie snack foods such as cakes, pastries, chocolate bars, all of which contain over 250 calories. If hungry then eat a piece of fruit instead.
Soon you'll notice your weight dropping and in the long-term you'll be encouraged to continue even when you've achieved a satisfactory weight level.
Our bodies need energy, or calories, to function normally - to enable us to carry out our every-day activities.
But energy is also required to enable our bodies to carry on such tasks as breathing, digesting, blinking, operating our kidneys, livers and heart. In fact if we never got out of bed in a morning, stayed there all day and never engaged in our usual everyday activities, then our bodies would still need a considerable amount of energy - calories - in order to keep us alive.
When we're searching for information about weight control, slimming, dieting or obesity, we often come across the word 'calorie' or 'calories'. Most people are familiar with the word without knowing the exact meaning. These people associate the word and its related number with food and know that a high number may correspond to weight gain.
'Calories' refer to the energy-producing ability of food. The higher the number of calories in a consumed meal, then the larger the amount of energy that's taken into the body. Monitoring daily calorie intake is vital for successful weight management.
