-
IMPORTANT ANNOUNCEMENT: Please read THIS THREAD about a rebrand for SF.
I went to a nutritionist (sp?), and she told me we all need: protein, vitimins, and vegitables.. she also said that you sould eat small snacks a day, no just one lump some.. like have a snack with some nuts, or veggies, even jerky (if you eat meat, I don't but anyway), and they say serving should be bigger than your fist.
the "average" male burns around 2000-2500 calories a day, the "average" female burns around 1750-2250. One shouldn't eat more than 2500 calories a day, unless you're pregnant. Eating throughout the day whenever you're hungry is really the best way. Just you have to eat things like fruits and vegatables. Eat high fibre foods that will help you feel fuller after eating. Don't drink sodas and calorically rich drinks because they don't help you feel fuller they just give you "empty" calories. To just maintain your weight you should walk for 30 minutes a day, doesn't matter how fast just for how long.
Don't feel bad about eating candies and fatty foods. We, as humanbeings, are genetically predisposed to liking fatty and sugary foods. THey are a great source of calories and energy. Some people (me) don't feel full after eating meals and its easy to keep eating, because my body hasn't sent the signal "I'm full" to my brain, until I'm overly full. If you're struggling with weight don't keep candies and other sweets and such around for you to snack on, learn to eat fruits and veggies.
Don't feel bad about eating candies and fatty foods. We, as humanbeings, are genetically predisposed to liking fatty and sugary foods. THey are a great source of calories and energy. Some people (me) don't feel full after eating meals and its easy to keep eating, because my body hasn't sent the signal "I'm full" to my brain, until I'm overly full. If you're struggling with weight don't keep candies and other sweets and such around for you to snack on, learn to eat fruits and veggies.
Ok, if we are saying calories, for a women, generally, if you eat 1000 cals you will put your body into starvation mode.
Anything from eating 1500-1700 should help you lose weight, 2000 is to maintain.
To lose one pound you need to burn off 3500 calories, which is why exercise and a healthy diet can help you lose weight. Eating anything in moderation is the best way, if you cut anything out, then you may crave it.
Anything from eating 1500-1700 should help you lose weight, 2000 is to maintain.
To lose one pound you need to burn off 3500 calories, which is why exercise and a healthy diet can help you lose weight. Eating anything in moderation is the best way, if you cut anything out, then you may crave it.
The BMI is passé, inaccurate, and, in some cases, dangerous. Find out what your percent body fat is then compare it to this chart….
http://www.healthchecksystems.com/bodyfat.htm
Your body fat can be tested at a medical office, university, or hospital.
If you want to lose weight healthily, try these tips…
1. Diet: It is important that you eat throughout the day. It has been proven that eating small meals throughout the day is a better way to maintain a healthy body weight than only eating occasionally.
http://www.americanchronicle.com/articles/viewArticle.asp?articleID=19015
Here are some good foods to eat; there are also some good recipes.
http://whfoods.com/foodstoc.php
Here is an estimated daily calorie intake.
http://www.freedieting.com/tools/calorie_calculator.htm
I recommend that you do NOT follow the extreme fat lose guide. Taking in so few calories will leave you feeling tired, hungry, and weak. It is best to try and lose weight gradually. You should think of weight lose as a long-term lifestyle change as oppose to a quick-fix.
A few important things to keep in mind. Non-processed foods (fresh fruits, vegetable, meats) are always better than processed (canned fruit/vegetables/meats). Processed foods are pumped full of preservatives. The most common substances used for preservatives are sodium, saturated fats, and trans-fats. All those substances will increase your risk of developing diseases such as high cholesterol, hypertension, and heart disease…And of course they are unnecessary, bad calories. Do keep in mind that not all fat is bad. Good fats such as polyunsaturated and monounsaturated fats have the opposite effect of saturated and trans-fats. When selecting carbohydrates also look for Non-processed foods. For example, choose whole wheat, bran, and brown rice, instead of white bread, sugary cereals, and white rice. Whole grain/Whole wheat products contain many more vitamins, minerals, and less calories. They also contain more fiber. Fiber helps us feel satiated (full) and improves the health/functioning of our GI tracts. Your diet should consist of about 45-65% calories from carbohydrates, 10-35% calories from protein and 20-35% of calories from fat. Carbohydrates and protein contain 4 calories/gram and fat contains 9cal/gram.
2. Exercise: The key to losing weight is burning more calories than you take in. Though this phenomenon is true, it is still important that you eat a health diet such as the one I mentioned above. Engaging in excessive exercise without a healthy diet will only result in short-term results, fluctuating weight, lack of energy, and other health risk. You should only burn slightly more calories than you take in. Weight loss should be a long-term endeavor that involves a permanent lifestyle change. To lose weight in keep it off, you will have to continue to eat healthy and exercise.
Cardiovascular/aerobic activity is they key to losing weight. The more cardiovascular activity you engage in, the more calories you will burn. It is important that you don’t overdo it though. If you over train you my injure yourself and have to stop for a long time. The best thing to do is slowly increase your physical activity level until you reach your desired goal.
Here's a list of various activities and the amount of calories expended when engaging in that activity.
http://www.nutristrategy.com/activitylist4.htm
Weight training is also helpful for losing weight. While it is true that you could gain some weight from increased muscle mass, the overall benefits are much greater than the slight weight increase that might occur . You burn calories when lifting weights and the long-term metabolic increase you will sustain from the increased muscle mass will help you to maintain a healthy body weight. For example, I have a very high percentage of muscle mass in comparison to my body fat. Because of this, I can take weeks off from exercise, eat whenever I'm hungry, and still not gain weight. Weight training will also help tone your body and significantly improve your physique. In addition, it will help strengthen bones, tendons, and joints. The belief that weight training is an activity that should only be reserved for guys who want to get big is a myth. Ladies can also benefits significantly from weight training. To avoid bulk, use light weights and high repetitions; and of course, make sure to do cardio too. It is best not to do long cardio and weight training on the same day though…And make certain you start off easy and increase the intensity slowly over a period of months.
I realize that there is a lot of information here. Try to just make a few adjustments to your lifestyle each day. If you have any question, just ask.
:smile: Good luck and have a nice day everybody!
http://www.healthchecksystems.com/bodyfat.htm
Your body fat can be tested at a medical office, university, or hospital.
If you want to lose weight healthily, try these tips…
1. Diet: It is important that you eat throughout the day. It has been proven that eating small meals throughout the day is a better way to maintain a healthy body weight than only eating occasionally.
http://www.americanchronicle.com/articles/viewArticle.asp?articleID=19015
Here are some good foods to eat; there are also some good recipes.
http://whfoods.com/foodstoc.php
Here is an estimated daily calorie intake.
http://www.freedieting.com/tools/calorie_calculator.htm
I recommend that you do NOT follow the extreme fat lose guide. Taking in so few calories will leave you feeling tired, hungry, and weak. It is best to try and lose weight gradually. You should think of weight lose as a long-term lifestyle change as oppose to a quick-fix.
A few important things to keep in mind. Non-processed foods (fresh fruits, vegetable, meats) are always better than processed (canned fruit/vegetables/meats). Processed foods are pumped full of preservatives. The most common substances used for preservatives are sodium, saturated fats, and trans-fats. All those substances will increase your risk of developing diseases such as high cholesterol, hypertension, and heart disease…And of course they are unnecessary, bad calories. Do keep in mind that not all fat is bad. Good fats such as polyunsaturated and monounsaturated fats have the opposite effect of saturated and trans-fats. When selecting carbohydrates also look for Non-processed foods. For example, choose whole wheat, bran, and brown rice, instead of white bread, sugary cereals, and white rice. Whole grain/Whole wheat products contain many more vitamins, minerals, and less calories. They also contain more fiber. Fiber helps us feel satiated (full) and improves the health/functioning of our GI tracts. Your diet should consist of about 45-65% calories from carbohydrates, 10-35% calories from protein and 20-35% of calories from fat. Carbohydrates and protein contain 4 calories/gram and fat contains 9cal/gram.
2. Exercise: The key to losing weight is burning more calories than you take in. Though this phenomenon is true, it is still important that you eat a health diet such as the one I mentioned above. Engaging in excessive exercise without a healthy diet will only result in short-term results, fluctuating weight, lack of energy, and other health risk. You should only burn slightly more calories than you take in. Weight loss should be a long-term endeavor that involves a permanent lifestyle change. To lose weight in keep it off, you will have to continue to eat healthy and exercise.
Cardiovascular/aerobic activity is they key to losing weight. The more cardiovascular activity you engage in, the more calories you will burn. It is important that you don’t overdo it though. If you over train you my injure yourself and have to stop for a long time. The best thing to do is slowly increase your physical activity level until you reach your desired goal.
Here's a list of various activities and the amount of calories expended when engaging in that activity.
http://www.nutristrategy.com/activitylist4.htm
Weight training is also helpful for losing weight. While it is true that you could gain some weight from increased muscle mass, the overall benefits are much greater than the slight weight increase that might occur . You burn calories when lifting weights and the long-term metabolic increase you will sustain from the increased muscle mass will help you to maintain a healthy body weight. For example, I have a very high percentage of muscle mass in comparison to my body fat. Because of this, I can take weeks off from exercise, eat whenever I'm hungry, and still not gain weight. Weight training will also help tone your body and significantly improve your physique. In addition, it will help strengthen bones, tendons, and joints. The belief that weight training is an activity that should only be reserved for guys who want to get big is a myth. Ladies can also benefits significantly from weight training. To avoid bulk, use light weights and high repetitions; and of course, make sure to do cardio too. It is best not to do long cardio and weight training on the same day though…And make certain you start off easy and increase the intensity slowly over a period of months.
I realize that there is a lot of information here. Try to just make a few adjustments to your lifestyle each day. If you have any question, just ask.
:smile: Good luck and have a nice day everybody!
Last edited by a moderator: