Once again, I’m back researching for a good website for keeping record of my food intake. I found a free website recommended in ehow.com (which by the way is my top 3 sites at the moment) called www.fitday.com
I can key in what I eat today, starting from breakfast and plan what I will eat at lunch time and what I will eat tonight when we are going out. So I know in advance how much cal.I ate and will be eating and exercise accordingly. I aim to exercise in the gym to lose the approximately 290 – 350cal. and then the rest will be walking up hill or steps or any other daily activities which will burn some more, so in total I will lose approximately 500cal./day.
There’s a good website www.soyouwanna.com This website seems pretty realistic to me. I don’t like those websites which tell you it’s easy to lose weight because it’s not.
From the website:
A. My approximate energy needs / per day =Basal Metabolic Rate Body weight multiplied by 12 (for men) or 11 (for women) 158 x 11= 1738
B. Activity One third body weight multiplied by the number of hours you don’t sleep, typically 16 hours, mine is 14 158 x 1/3= 52 x 14 = 728
C. Required calories A + B = 1738 + 728 = 2466
The “Basal Metabolic Rate” is the number of calories a man of that weight would burn just to keep the heart beating, the lungs pumping. “Activity” is approximately the amount of calories a person would expend by spending his or her whole day sitting around.
If you want to lose two pounds (0.9 Kg) , simply take the daily caloric requirement you’ve already calculated and subtract 500 from it (mine is 2466 – 500 = 1966)
That means I can have three meals of 500 calories each and one snack of 200 calories or a couple of 100 calorie drinks throughout the day. Don’t forget to include drinks, by the way. A calorie is a calorie, whether it came from a doughnut or a glass of organic prune juice.
One exception: you can eat as much celery as you want. Celery is composed almost entirely of water and fiber, and the few calories it contains are burned up in the process of chewing it. Celery is great to chew when you’re feeling hungry, which will happen. When you knock down your intake by 500 calories, your body notices and it lets you know by making you feel hungry. Ignore this. Eat lots of celery, eat low-fat, high-fiber meals, and drink lots of water.
Exercise
If you want to lose two pounds per week, we recommend that you do exercise that will burn 500 calories every day (in addition to reducing your caloric intake by 500 calories per day).
None of the activities is going to burn up 500 calories in 30 minutes, unless you’re much heavier than 150 pounds. There are three ways to deal with this:
1) pick a strenuous exercise and do it for 45 minutes to an hour in one session;
2) do a half hour of strenuous exercise and burn the rest of the calories in a second session later (e.g., go for a run in the morning and take a walk at night); or
3) abandon your earlier ambition and just lose one pound a week (0.5kg) , which only requires you to burn 250 calories in a day.
