What most people don't realize is that eating healthy food and exercising a lot is only two thirds of the equation for reducing body fat, the missing link is
portion control! A common misconception is that portion control is a horrible thing and, think diet and deprivation. Portion control for many is making sure they eat enough! From my experience, most people fail in their quest to reduce body fat not because they eat too much but because they don't eat enough! At the start of their diets, they are excited, ambitious and eager to lose the fat quickly - too quickly. They drastically cut their calories which causes two problems, first they burn muscle and second they feel deprived. For a week or two they are really excited that they are losing weight so fast but then the feelings of deprivation set in until the tipping point where they go off the diet and binge. If you want to lose body fat, the proper caloric reduction is ten to twenty percent - no more. You cant rely on a table in a book to figure out how many calories you should consume as there are too many variables that determine how many calories your body needs in a day your
total daily energy expenditure (TDEE). You need a precise value from a
calorie calculator or formula witch i will be providing below so that you don't reduce your intake too much!
BMR and TDEE
Formulas for calculating
your daily maintenance calorie intake based on your basal metabolic rate (BMR), that are multiplied by your activity level, will always be the most accurate. The formula i use is the The Harris-Benedict formula. It can be used if you have not calculated your
lean body mass (LBM).
For this formula you use
your age, sex, height and weight to determine your
basal metabolic rate (BMR). It is weary accurate, but not as accurate as the Katch-McArdle formula.
Here is the Harris-Benedict formula:
-For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
-For Women to calculate BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
...For your weight, 1 kilogram = 2.2 pounds
...For your height, 1 inch = 2.54 cm
Here is the Katch-McArdle Formula
BMR = 370 + (21.6 X lean mass in kg)
Once you know your BMR then use your daily activity factor to get your TDEE:
-Sedentary................BMR x 1.2 (
little or no exercise)
-Lightly active...........BMR x 1.375 (
light exercise/sports 1-3 days/week)
-Moderately active.....BMR x 1.55 (
moderate exercise/sports 3-5 days/week)
-Very active.............BMR x 1.725 (
hard exercise/sports 6-7 days/week)
-Extremely active......BMR x 1.9 (
very hard daily exercise/sports & physical job or 2X day training)
Protein and carbs
now that we have are TDEE we need to know how much carbs and protein we need for each meal. These formulas are much more simpler then the ones above and, it has to do with your weight. See this is why u cant just pule of diets from the internet and just expect them to work because there is no magic one size fits all every one is different and need different amounts for each meal .
Formula for protein per meal:
your
weight in ponds divided by how meny times you eat a day.
Me fore example 67kg = 148ib/6 = 24.6 so 25g of protein per day
Formula for carbs per meal:
your
weight in ponds divided by 2
As simple as that.
Fats and veggies
Now on to the last's part how much fat sud you have per day, and wen i say fat i don't mean that juice wight part of a steak or a bag of chips or MacDonald. NO NO NO avoid saturated fats, and getting your allotment mostly in unsaturated (mostly vegetable) fats and fish oil, peanuts, extra virgin olive oil, avo...etc. The average person should have about 85- 100 grams of fat per day. If your on a diet you should have about 60 grams of fat per day. So im going with the 60 grams.
Now for the last part and it's the part most people don't like veggies. well sorry u need to eat your veggies, like your mom usto tell you. Not even looking at the health benefits of veggies, veggies mack you full so you don't have to eat heaps of foods, and what are the health benefits of vegetables?
Well!
- Veggies, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.
- As in fruits, veggies are also home for many antioxidants that; firstly, help body protect from oxidant stress, diseases and cancers, and secondly, help body develop capacity to fight against these by boosting immunity.
- In addition, veggies contain soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) like cellulose, gums, mucilage, pectin...etc, that absorb excess water in the colon and retain good amount of moisture in the fecal matter, thereby helps its easy passage out of the body. Thus helpful in conditions like hemorrhoids, chronic constipation, rectal fissures...etc.
...
Go for greens to help you stay fit and healthy!
A good rule of thum is about 2 cups of steamd veggies 2-3 times a day
So now that we know how much we need per day, we need to work out how much we will need for each meal . It is weary simple simply tack all the numbers and divide it by how meany times a day you eat. An ideal number of times a day to eat is 6 to 8 because this speeds up your metabolism but that is for a nuder days post. Now that u know how i went about making my meal plan for the day, so its not jist number i jist puld out of the air and i hop you can us this info to benefit your meal plan.
My Dayle Requirements
Number Meals 6 day
Calories Per Meal 485 calories
Protein 24 grams
97 calories
Carbohydrates 72 grams
291 calories
Fat 10 grams
97 calories
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