Really Working On Working Out
I thought today about last week and weight loss and how I am not making much headway. I decided to redo some research. I already had this knowledge but I do not EVER use it so I forgot it. Basically, I figured I “try” to eat less but I still either stay the same weight or even gain MORE on some days. I went to a couple of different sites and read a couple of articles. One of which reminded me that there is a mathematical equation that is to be taken into consideration in order to properly and quickly lose weight safely and successfully.
First, you must know how many calories a day you NEED to consume to maintain your current weight. You can find this out very easily on Google by doing a quick search. Once you know this magic number mine is 2705 but we’ll go with 2700 to make this easier, you need to also take into account the 1-2-3 rule. The 1 stands for 1 part of fat the 2 is for 2 parts protein and the 3 is for 3 parts of carbs. These are the 6 parts that you need to get to your big number mine again is 2700. Divide your big number by 6, I come up with 360 for mine. This will be the number you use for figuring out the smaller parts. If you need one part of fat a day you will need 360 (if you’re using my number to start with 2700) calories of fat. You may find it hard to read labels and get the amounts of fat in calories, so we’ll break it into grams.
You need to know that each fat gram has 9 calories, so divide your part (360) by the amount of calories in a fat gram (9) and you should end up with the total number of fat grams your body requires everyday, for me that number is 40. Now do that with the rest of your parts Carbohydrates (3 parts) have 4 calories per gram and Protein (2 parts) has 4 calories per gram. I end up requiring 40 grams of fat, 180 grams of protein and 270 grams of carbohydrates.
You also want to figure that if you are trying to lose weight you should cut out 500 calories daily. The best way to do this is to take out 250 calories of actual food and then do exercise adding up to 250 calories burned.
Now comes the fun part and the time consuming part. You got to go figure out how much each of your favorite foods costs in calories/grams of fat, protein, and carbohydrates. I have made a small list that I will try to work with for now, it’s not much fun but I am hoping to see some results with it over the next week. I’ll let you know how this method is working for me.
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May 2nd, 2010 at 1:04 am
Hope you’re able to achieve your weight loss goals. I tried a diet program a while ago and just didn’t have the discipline to stick through. I’m now doing regular pushups at home and just maintaining a general awareness about my diet.
Till then,
Jean
June 1st, 2010 at 6:21 am
To be honest, this diet sounds way too complicated for me! Also it is my experience that when you focus on short-term goals and complicated numbers (cut out so many calories/day, exercise so many calories, etc), whatever weight loss you accomplish will be lost in the end. My advice is to concentrate on the long run: make changes in your eating pattern that you know you can live with in the long run: eat less meat and more vegetables, no fast food at all, replace sugar with sweetener or honey, replace sodas with plain water, etc. And don’t weigh yourself every day, but weekly, or better monthly.
June 5th, 2010 at 6:25 pm
its not swo easy for most to just make huge changes like no more soda and only water, obviously, that’s what works but for the normal folk out there its just easier to do it a little at a time.