cm height converter
2009
The real science of weight loss
News Flash: You can eat more calories than you burn (and if you're trying to lose weight, which is a bad thing!)
What if the amount of food or options that you put in your mouth can be tracked scientifically calculated, and that its loss of weight EASIER obvious you've done all year?
No – This is advertising no "magic pill" or 4-easy payments of commercial exercise equipment. We're talking about math.
Ugh, right? Who wants to read an article about math! YOU DO!
Would not it be better put up a little math in advance to know exactly how many calories specific your body needs to take the form of fat, protein, carbohydrates and to ensure maximum weight loss without any "magic pills" Hunger plans, and everything has just been adapted for specific body?
Get a pencil and paper ready, cuz you're about to discover exactly how do it!
… Or maybe you enjoy worrying about the scale, down to the button of your jeans, or wondering if the entire restaurant talking about what you are eating behind your back! Of course not!
Let's look at the amount you should eat!
Warning! Math alert!
I took math 100 times in college (which is the most basic, Mathematics-for-dummies level that can take and I took it twice because I hate math so much and never went to class). Needless to say, I will accept all the praise in advance to find out things difficult for you!
First, let us determine the number of calories you need to consume in a day just to live (see different equation for men and women). For this we need to convert pounds to kilograms weight and height from inches to centimeters:
Take your current weight in pounds, divide by 2.2, which is your weight in kilograms. For example, a 150 pound woman would look like this:
150 / 2.2 = 16.181kg
A subsequent conversion of height. Take your height in inches, and multiply by 2.54 to find your height in centimeters. Our 150 pound woman is 5'5 " that is 60 inches total. There was this:
60 x 2.54 = 152.4cm
Now, let's find out how many calories you should eat in a day to stay alive (Source: What does your doctor as naked by Dr. Warren Willey):
Men: 66.5 + (13.75 x W) + (5,003 x H) – (6.775 x A)
Women: 65.1 + (9.563 x W) + (1,850 x H) – (4.676 x A)
W = actual weight in kg
H = actual height in cm
A = age in years
This gives the amount of calories you need just to live. That does not include the burning of calories during the workout, or say how eat at every meal! There is a bit more math to go! Stay with me!
Then we have to find out how many calories you burn, while lifting weights (and regardless of whether you're male or female, if you want the best, way healthier and more enjoyable to sculpt your body like Adonis — you should be lifting weights):
.086 (Variable weight lifting) x your weight in kg x number of minutes you spend in the gym = number of calories burned during exercise
So if you're 150 pounds who spends an hour in the gym, the equation is like this (remember to use the conversion pounds to kilograms above his weight):
086 X = 16.181 x60 352 calories burned
If a pound of fat weighs 3,500 calories, you need burn an average of between 3500 to 7000 calories a week to an average of 1.2 pounds (loss of the safest amount of weight you lose a week if you want to be healthy!)
That means you need to burn 500 calories per day on average. You can see that they're burning 352 in our example, a gym, so we only need to subtract 148 calories from our daily intake in order to meet that goal!
Real quick recap:
Take the first formula to determine how many calories you need to live. Then calculate how much you burn in the gym every day. Next see the difference between the amount you need to burn each day and it really burns. Finally, modify the shape of your daily caloric intake to match with that number.
It's not magic. It is not an exact science. It is simply knowing what goes in and what not to, right?
Are we done with math yet?
Is your head swimming from all the numbers? We're almost done!
Then we will divide allotted calories in their day in the three main sections, you should track: proteins, carbohydrates and fats.
We are on the 40/40/20 rule, which means 40% of calories from protein, 40% of the calories come from carbohydrates, and 20% of the calories come from the fat. This ensures that you have a good balance of everything your body needs to shed the weight (and keep it off!)
So if your daily intake calories (we have the formula that hurt a bit above) is 1500, had divided 1500 by 4 to find how much protein and carbohydrate carbon you'll eat in a day. You divide the same 1,500 calories per 2 to determine the amount of fat you eat in a day:
1500/.4 = 600 calories of their daily intake of protein
1500/.4 = 600 calories from your daily intake of carbohydrates will
1500/.2 = 300 calories from your daily intake will be fat
(Make sure you make these calculations with real numbers that came up first!)
Now, just a little math more and more pain will be with! J
There are 4 calories per gram of carbohydrate and protein. So let's divide the number of calories that you are taking today from proteins by 4 to see how many grams of protein you need to eat:
For our example above that is 600 (calories) divided by 4 (calories per gram of protein) = 150 grams of protein per day.
The same holds in the hydrates carbon, which means you'll do the same calculation and have 150 grams of carbohydrates per day.
Finally, no fat. This material has 9 calories per gram of it, so naturally, the less fat in your diet you protein and carbohydrates, right?
300 (the number of calories of fat in our example above) divided by 9 (calories per gram of fat) = 33.33 grams of fat per day
Next, Dr. Knowitall?
Having this information available is as good as you do. What you choose to do with it determines whether you keep the spare tire or lose it forever.
Step 1: Obtain a food diary. Even a cheap laptop from your local shop-o-Mart would be sufficient. Record of everything you put in your mouth, all the way up to the amount (either in grams or ounces).
Step 2: Login. Choose one reliable source for the heating value. If you can not write them down on the list of ingredients and nutrition guide on the side of the container that is eating, then use the power of the Internet to find out how much you've eaten. This author prefers CalorieKing.com.
Step 3: Track your results. Use your food journal to track exactly how much you've eaten in each category: calories, protein, carbohydrates and fats. You will be able to accurately predict what the scale should read the following week, better than the weather man can tell the daily forecast!
The most important step in all this is be honest. Eating a bag of chips when nobody is looking down or removed from a piece of pie that no one will never know still count against your calorie intake daily.
Remember, those abs you see in the magazines were made in the kitchen, not the weight room! You want to use a single-digit dress size or pants, you have to do math class!
About the Author
Rachel D. Young is a certified Fitness Trainer and author of What If You Were Thin?, the true story of how she lost 80 pounds without pills, surgery, or a personal trainer. This course is chocked full of easy-to-follow material designed to get you off Jenny Craig, leave Weight Watchers behind, and learn how to shop, eat, and live in the Real World! Learn more about her at www.WhatIfYouWereThin.com!
To your health and success,
Rachel D. Young
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