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Formula to Determine Basal Metabolic Rate
The basal metabolic rate refers to the number of calories a human needs at complete rest to maintain organ function. The heavier you are, the more calories you need. Heavy people have “faster metabolisms” than lighter people, meaning they need more fuel. If you lose weight, you will need fewer calories to maintain the new lower weight. This could explain why people who lose weight often lament that they gain the weight back after ceasing to diet. Ingesting the same number of calories you ate before you lost weight will be more than you need at the lower weight. This could be the truth behind the notion of a “slow metabolism” post-diet. The more weight you lose, the less food you need to buy and consume. What a bargain! Here is the math:
1.) Basal Metabolic Rate = 0.9cal/kg/hr for women (BMR = 1cal/kg/hr for men)
2.) 2.2lb = 1kg therefore:
3.) A 150 lb woman needs 1469cal/day at rest
4.) Show your work:
(a.) 2.2 goes into 150 68 times
(b.) Check: 68 times 2.2 equals 149.6 -
so 150 lbs = 68 kg
(c.) 68 kg X 0.9 cal/hr = 61.2cals/hr
(d.) 61.2 cal/hr X 24 hours = 1468.8
(e.) Round 1468.8 to 1469. Easy as Pie!
Holiday Stay Slim Eating Plan
“This holiday season, I plan to gain 5 pounds. Then, next holiday season, I’ll be sure to gain another 5 pounds. I hope to continue this trend for the next ten years until I am obese.” - Joe America
Of course, no one would intentionally crafts the above plan. Unfortunately, with the holidays expanding themselves from Halloween (with those delicious bite size bags of Snickers bars) until Easter (with those fantastic Cadbury cream eggs you can only get once a year) and a few latkes thrown in for good measure, weight gain is a cinch. In fact, many Americans who are obese have gradually increased their heft over the years, adding a few pounds every winter. But it doesn’t have to be this way!
One must consume 3,500 calories above one’s calorie requirements to gain a pound. Over the holiday season, if you ingest 350 extra calories a day for 10 days, you get one extra pound. This is roughly the equivalent of a brownie, or a slice of pie, or three tablespoons of butter, or 2 alcoholic drinks every day. In 30 days, that is 3 pounds. In 60 days, you’ll amass 6 extra pounds. Easy to do.
But, it is just as easy to not do it. Here are some tips that can help you stay slim over the holidays:
1.) Pick one day each month from October through January to eat freely without guilt. Live a little!
2.) Make up for a day of overindulgence by gently limiting calories the next day.
3.) Pick one day out of the week to allow for an indulgence. This creates mastery over the ubiquitous plates of cookies, brownies, cakes and chips. If it is not your day for the indulgence, then those platters of extra calories don’t have your name on them.
4.) Eat a healthy, tasty meal before you go to a party. This frees you up to comfortably graze on low cal party foods such as shrimp (10 cals each), seltzer (0 cals), 1 cup cantaloupe (55 cal) or celery stalk (10 cal).
5.) Drink water instead of eggnog, alcohol, soda or juice.
6.) At a buffet or party, be the last one served.
7.) Select the smallest plate and fill it only half way.
8.) No second helpings.
9.) No one has the right to make you feel guilty for not stuffing yourself with unhealthy amounts of unnecessary food. Phooey on them!
10.) Make the grocery store your first travel destination on long trips. This tip alone saves thousands of restaurant calories.
11.) Books like "Calorie King" or "The Complete Book of Food Counts" list calories for all foods - get yourself a copy and carry it with you.
12.) Be sure to exercise every single day.
13.) Before the holidays arrive, make a self-care list and review it frequently during the holiday season.
14.) Above all, have fun and take good care of yourself! |
