Activities: Here are some examples of activities and the calories they can help you burn in 30 minutes. The estimates are for a person weighing 125 pounds.
|Walking at 4.5 miles an hour||150|
|Running at 6 miles an hour||300|
Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.
After consuming carbohydrates (carbs), insulin levels will rise significantly more compared with eating fats or protein. Some carbs, in particular, get into the bloodstream in the form of sugar, or glucose, much faster than others.
Refined flour is a fast carb, while legumes are slower. Slow-release carbs are better for body weight control and overall health than fast carbs.
A 500-calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a 500-calorie snack of popcorn with butter or toffee.
To work out how many calories you need, you need to know your basal metabolic rate and an activity factor.
Basal metabolic rate
One useful way of estimating BMR is the Mifflin-St. Jeor equation:
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
To calculate your BMR automatically, follow this link and enter your details into the calculator.
After calculating the BMR, multiply the result with an activity factor:
Sedentary lifestyle: If you do very little or no exercise at all, your daily calorie requirement is BMR x 1.2.
Slightly active lifestyle: If you do light exercise between one and three times a week, your daily calorie requirement is BMR x 1.375.
Moderately active lifestyle: If you do moderate exercise three to five times a week, your daily calorie requirement is BMR x 1.55.
Active lifestyle: If you do intensive exercise six to seven times per week, your daily calorie requirement is BMR x 1.725.
Very active lifestyle: If you do very intensive exercise twice a day, with extra heavy workouts, your daily calorie requirement is BMR x 1.9.
This will give a rough idea of the daily calorie intake you need to keep your body weight where it is.
The result is still not perfect, as the equation does not take into account the ratio of muscle to fat. A very muscular person needs more calories, even when resting.
Ideal body weight
As with calories requirements, ideal body weight depends on several factors, including age, sex, bone density, muscle-fat ratio, and height.
There are different ways of assessing an ideal weight.
Body mass index (BMI)
Body mass index (BMI) is one way of working out what a person should weigh. If you know your height and weight, you can use a BMI calculator to find out your BMI.
|18.5 to 24.9||Normal weight|
|30 or above||Obesity|
However, it does not take into account muscle mass.
Imagine a top athlete who weighs 200 pounds, or 91 kilograms (kg) and is 6 feet, or 1 meter (m) and 83 centimeters (cm) tall. They may have the same BMI as an inactive person of the same height. The athlete is not overweight, but the inactive person quite possibly is.
Researchers have found that many people whose waist circumference is less than half their height have a longer life expectancy.
People with a smaller waist to height size have been found to have a lower risk of diabetes, cardiovascular disease, stroke, and other health conditions that are related to obesity.
An adult male who is 6 feet (183 cm) tall should have a waist that does not exceed 36 inches (91 cm).
An adult female who is 5 feet 4 inches (163 cm) tall should have a waist that does not exceed 32 inches (81 cm).
To measure the waist, measure half-way between the lower rib and the pelvic bone at the hip.
This measurement may be more accurate than BMI at determining a healthy weight. However, it is limited as it does not properly measure an individual’s total body fat percentage or muscle-to-fat ratio.
A wide range of diets claims to help people lose or maintain their body weight. Check the nutrition label to make sure your food provides the right number of calories and other nutrients.
Some of these are safe and effective and help people lose weight and keep it off in the long term. Others are hard to adhere to, or when the person stops following the diet they put weight back on quickly 🙂 🙂