Weight Loss Information
The following is based on our research, communication with weight loss experts and first hand experiences.
“Weight and Height” or “Body Mass Ratio” charts are biased for a given population or country. They don’t reflect an “absolute constant or truth in the world.” If you work out or weight train, your weight will be far more than the indicated average, yet it will still be normal because an exercised muscle weighs more than normal. Some people look far better when they are very underweight according to these charts, others do not and should stay near the normal range.
Some charts and calculators:
“Minimum daily” requirements for calories, carbohydrates, fats and proteins found on packages are currently out of date or step with the new food pyramid. Use lower carbohydrate levels.
The average size person needs about 2,000 calories a day just to sleep and breath. Students in school full time or those doing manual labor may require more like 2,300 a day.
A muscular body (which requires about 10 hours a week of work out and weight training) should consume about 2,500 calories when at rest.
High carbohydrate diets will put on weight, not take it off. If you are trying to lose weight keep carbohydrates under 60% (most weight loss diets, including the new food pyramid recommendations, want your levels under 40%) of your total food intake each day. All breads, cereals, milk, cheese, fruits, nuts, veggies and sugar products have strong carbohydrate value.
Sensible weight loss diets are between 1,100 and 1,400 total calories per day (don’t forget to include coffee and coffee creamer which as up to 20 total calories per serving).
The average “regular” meal at a fast food place not including drink is about 700 to 800 calories. The average super-size fast food meal with drink is generally over 1,500 calories. Removing the skin from chicken will cut the calories almost in half!
Dead or high caloric foods should be avoided on diets. These include all candy, cakes, excessive amounts of cheese, sausage, deep fried foods, creamy dressings and excessive amounts of bread.
Women should eat more milk products on a diet than men, but these should be spread out over the day and still kept in minimal quantities.
Consuming less than 1,000 calories a day or less than 25% total carbohydrates in a given day may put you into “starvation mode” where the body creates artificial sugar instead of converting stored fat into sugar. This may stall a diet and delay weight loss for several extra weeks.
One pound of fat is about 3,500 calories.
1/3 less of a regular hamburger is equal to about 1 hour of exercise in calories.
The first 30 minutes of exercise burns off blood sugar not stored fat.
One hour of exercise will burn 100 calories, but some not all of this will be from stored fat.
Those meters on your gym equipment overstate the calorie burning of fat by as much as 50% (they use total calories including those from blood sugar and stored muscle reserves).
Consuming foods with phosphate content can help to restore muscle energy and endurance during workouts.
Read the labels and check the ingredients on any “work out” product or supplement you consume to make sure it does not contain excessive calories, sugars or carbohydrates. Make sure you fully understand the effects and side effects of any additive or supplement. Just because a health club or gym sells it, doesn’t mean it is a weight loss product nor a totally healthy product.
If you work out excessively (more than 2 hours, four times a week) your weight and size may go up before it goes down. Also, your weight loss may not be as dramatic, but you will be trimmer than without exercise.
If you’ve never done regular exercise don’t over do it the first few days. Work into it and build up your endurance while oxygenating the muscles with fresh blood flow.
Consult with more than one expert to learn the proper way to do exercises and weight training. If you weight train use free weights in addition to weight machines. Make sure you don’t use more weight than you can handle at a given point in your work out program.
If you exercise a lot (more than 8 hours a week), don’t under eat a lot! Weight loss diets and excessive exercise don’t work in tandem. Keep food content under 2,000 but over 1,200 calories.
There is no such thing as an over the counter product that sheds gobs of fat or removes dozens of pounds off your body in weeks. Most of this is hype. Only a dangerous prescription diet pill can produce results quicker than dieting.
There is no miracle cure for cellulite. The average woman has less than a 50/50 chances or removing it. No exercise, pill, wrap or powder removes it. These things only mask or hide the appearances. It can return after surgery. Diet and lots of water may help to flush it or keep it from coming back in some cases.
It may take several months to see any size or weight loss using any given plan. Don’t worry, this is often normal. If you don’t see results within six months you are either cheating, don’t understand the plan, have a medical condition that prevents weight loss or you are using the wrong means to lose weight. Consult a doctor and consider trying another proven method if no serious medical condition exists.
Good, healthy weight loss is between 2 and 4 pounds per week. If your weight is dropping more than 5 pounds a week on a regular basis, check with a doctor to make sure this amount will not cause an ill effects over the long term.
Body fat content for the average male should be around 14%. For the average female it should be around 18%. Body fat levels under 8% are considered unhealthy for non-athletes and anyone at this level should be consuming a little direct “healthy” fat or oil each day, such as from peanut butter or salad dressing with olive oil.
You need to have a good, realistic body image attitude. If you are at or just under the average weight for your height, then you no longer need to continue with an excessive weight loss diet. If you don’t look the right size in the mirror you should consult with a doctor before taking off anymore weight to make sure that this will be healthy for you! Some people have to learn to live with their size, as more than likely they have larger bones or a wide body girth, but not excessive fat.
Our Slim Down, Trim Up and Be Healthier For Summer Special Continues With:
Diet Info |
Diets and Exercise |
Sugar + Carbs
New Food Pyramid |
Creatine Pros and Cons |
Health Cults |
Diet Meal: Teriyaki Chicken
Lower Calorie Burger Maker |
Healthy Chocolate? |
And From Past Issues We Also Offer You:
Free PC Calorie Counter Software |
Are You On A Sugar Diet? |
Recreating Your Physical Body |
Shed Those Pounds! |
Love of Food |
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