Many prefer this method as they both satisfy their appetites and have the effect of preventing obesity – having only boiled food and restrict all fried foods. However, if every day you just have boiled vegetables, boiled fish, steamed fruits … are you sure that […]
Month: June 2017
According to nutrition experts, having eggs for breakfast not only keeps you physically fit but also helps you lose weight effectively. The study was presented at the 19th European Congress on Obesity in Lyon (France). Eggs, although they are low in calories, contain all the […]
“How can I lose 11lbs in one month? Why could my friends successfully lose weight while I am still struggling? Why can’t I be like them?…” Those are the “rhetorical questions” that you may ask yourself almost every day. Don’t worry! Here are some tips that can help you with that matter.
Calculate your need-based calories amount
You should calculate the number of calories you need for activities each day. Using Harris-Benedictsau Formula, you should be able to get that number easily:
First, calculate your BMR (Basal Metabolic Rate):
- Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Second, multiply your BMR by the appropriate activity factor, as follows:
- Sedentary (little or no exercise, i.e: working in the office): BMR x 1.2
- Light active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
The final number is the approximate calories you need each day to maintain your weight. Nowadays, many have put up a number of calories contained in food and beverages. Having a good idea of how much you should consume will help you in your progress of losing/gaining weight better.
Your Meal Plan
Make sure your meal has food from every group: protein (25% calories), starch (55% calories), fat (20% calories), vitamin and minerals. With a menu that is low-fat, high-fiber, you will have a good chance to lose your weight slowly, firmly and healthily.
With a menu that is high-protein (meat, etc.) and low-starch, you can lose weight in a short amount of time. However, you have a high chance to gain weight again when you stop this type of diet plan.
You should pick out foods that you like and has health benefits at the same time (vegetables, fruits, etc).
It is a good idea to record what you consume every day, follow the meal plan that you set, to assess your progress. It also helps motivate you to pursue your goal.
Being active is a safe and beneficial way not only to help you lose weight but also to boost your health.
Theoretically, a reasonable cut in daily intake is about 500cal. In case you are overweight, you can eliminate 1000cal/day. The more you cut your daily intake, the faster you can lose your weight. However, you should never consume fewer than 800-1000cal/day because that would leave you being super duper hungry and end up finding for even more food. Of course, you plan on losing weight would fail terribly.
Set up your plan
Put all of the information above together to make your plan.
Since 1 pound is approximately equal to 3500 calories, so if you want to lose 11 pounds in one month (say it’s April, June, September or November so it has 30 days 😝 ):
11lbs x 3500cal = 38,500cal.
38,500cal / 30 days = 1,283.33333 cal/day.
Now, you have to eliminate 1,283 calories each day in a month. It means you can:
- Exercise to lose 285cal/day (running, jogging, walking, jumping, swimming, etc.)
- Then, you have 1000 calories left to eliminate each day. In 1000cal/day, 55% is produced by starch (550cal), 25% by protein (250cal), and 20% by fat (200cal).
- 0.00220462 pounds of starch/protein = 4 calories
- 0.00220462 pounds of fat = 9 calories
So after doing all the math, you should cut about 0.30313525lbs of starch, 0.13778875lbs of protein and 0.0489915555lbs of fat each day to be able to lose 11 pounds in ONE MONTH!
Easy math, right? Now you have all the formulas, make your own plan and start the progress. If you need help with anything, let me know in the comment box below. Have fun and keep me updated with your progress! Best of luck!