Understanding the Impact of Diet and Exercise

Weight loss is a detailed process that will need a detailed weight loss plan. Getting to a point where your body is burning more calories than it is taking in is the secret to shedding pounds. There are many numbers to consider, including your basal metabolic rate, the number of calories and macronutrients you consume, and meeting the daily recommended minutes of Exercise for weight loss.

How the Weight Loss Calculator Works

A helpful instrument for ensuring you are eating enough calories and burning enough calories is to use weight loss calculators. As a baseline, one pound of fat is equivalent to 3,500 calories. You will need to cut your daily caloric intake to about 20% to 40% and combine that with 4.5 METs of moderate exercise. A MET, short for metabolic equivalent, is a rate of energy expenditure and measures in the amount of oxygen consumed per unit of body weight during one minute of rest. Vigorous exercise is equal to 7 Mets. A calorie is simply a unit of energy for the food that you consume.

Limitations of Body Weight Color Coding

Body mass index, also known as BMI is a useful tool for determining whether or not your weight is healthy. It is useful for 95% of the population, however, there are a few who might need to take the recommendations with a grain of salt. BMI only takes into account weight and height, but the ranges may be different for persons who are highly fit, very tall, or have certain medical issues.

Calorie Reduction Recommendation

If you find that you are gaining weight, as previously mentioned, one of the best things to do is to reduce your calorie intake. Although all calories are essentially created equal, it may be a good idea to look into eating foods that are not only low calorie, but foods that digest slower, thus resulting in a more steady provision of energy; food that keeps you feeling full, and food that also provides other important macronutrients.

Examples of Moderate Intensity Exercise

Along with reducing your caloric intake, you should consider how much moderate Intensity Exercise you should do. Some examples of moderate-intensity exercise include:

• Brisk Walking
• Water Aerobics
• Bicycling at 6 to 10 miles per hour
• Tennis
• Ballroom Dancing
• General Gardening

Examples of Vigorous Intensity Exercise

If you want to lose weight faster, you may want to consider doing more Vigorous Intensity Exercise. Some examples of vigorous intensity exercise include:

• Jogging/running
• Uphill hiking or with a heavy backpack
• Jumping rope
• Tennis
• Aerobics
• Heavy Gardening
• Bicycling at 10 miles per hour or more
• Swimming laps

How it Works

Your metabolism is based on your basal metabolic rate, also known as your BMR. BMR is baseline energy expenditure at rest and is expressed in calories. Your Total Daily Energy Expenditure, also known as TDEE, is similar to BMR, except that it takes exercise into account. The TEF, Thermic Effect of Food, considers the amount of energy expenditure for your body to process macronutrients. Macronutrients are protein, fat, and carbohydrates. It is important to know that protein has a higher TEF than carbohydrates.

Protein Intake

Finally, protein intake is also important to consider when you are trying to lose weight. A high protein diet is more effective for muscle building, and muscle preservation. It is also more effective for reducing body fat while targeting abdominal fat. Because protein takes more time to digest and process, it increases satiety. Because weight loss involves losing body mass, your body has an increased need for amino acids, which can be found in protein.

The post Weight Loss Calculators appeared first on New England Fat Loss.