Most people start calorie counting to achieve either; weight loss, weight gain or weight maintenance. The majority of people are aiming to lose weight. Weight loss is a result of a calorie deficit. Less calories in than out. Full stop. So why is it so hard to lose weight? It’s hard for most to just look at food and assume its calorie content… hence why Vcalorie – Calorie Counter was created.
Weight Loss Goals:
Nothing works better than setting goals and milestones for your weight loss. Knowing where you started and knowing where you going and how long it will take it key to keeping motivated and hitting your final goal. Setting small goals such as 0.5kg a week or exercising 3 days a week whilst increasing your target’s daily or weekly. We recommend taking photos and body measurements before starting and setting reasonable achievable goals with achievable timeframes. Make sure to measure your;
Tools & Rules needed to calorie count:
You will need to purchase a good food scale which measures kilograms and millimeters, you can get this at any Big W or Kmart here in Australia. Unless you are getting your food from pre-packaged products you will not know the calorie content of the food item just by looking at it ( this is where most people fail), you will need to weigh each part of your meal before you cook it.
How to measure Food:
Example: If i buy breast chicken you will need to weigh the chicken before you cook it, the chicken will lose water weight as it’s cooked so don’t weigh it after. Another example is with rice, there can be some confusion with rice, i have seen rice shown in its cooked form and uncooked from, so please make sure which one you are measuring. Our descriptions will always have if the item is cooked. “A long-gain marsh grass. Uncooked”
Setting a Calorie Deficit:
Setting an appropriate calorie deficit is for your sex, age and weight is of great importance. We recommend using the Harris benedict equation for setting this.
Step 1 – Calculating the Harris–Benedict BMR
The original Harris–Benedict equations published in 1918 and 1919.
|BMR calculation for men (metric)||BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )|
|BMR calculation for women (metric)||BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years )|
The Harris–Benedict equations revised by Roza and Shizgal in 1984
|Men||BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)|
|Women||BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)|
The 95% confidence range for men is 213.0 kcal/day, and 201.0 kcal/day for women.
The Harris–Benedict equations revised by Mifflin and St Jeor in 1990
|Men||BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5|
|Women||BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161|
Step 2 – Determine Recommended Intake:
The following table enables calculation of an individual’s recommended daily kilocalorie intake to maintain current weight
|Little to no exercise||Daily kilocalories needed = BMR x 1.2|
|Light exercise (1–3 days per week)||Daily kilocalories needed = BMR x 1.375|
|Moderate exercise (3–5 days per week)||Daily kilocalories needed = BMR x 1.55|
|Heavy exercise (6–7 days per week)||Daily kilocalories needed = BMR x 1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||Daily kilocalories needed = BMR x 1.9|
Most of you will be from Australia so the metric equation will work best for you. We must note that there are cases when this equation will not work, for example if you carry a lot of muscle.
Although not needed for weight loss exercise promotes fitness, mental well being and most importantly calorie depletion. Exercise combined with a calorie deficit will go along away for a complete weight loss plan. There are hundreds of good exercise plans online which are free to work on. Try something that helps build muscle and has a cardio piece to it. Adding more muscle will allow you to speed up your metabolism and increase the amount of food you can eat!
It’s actually a mind clearing exercise and meditation time, time to clear the head and work on yourself.
Cheat meals and days:
Plan to fail and fail to plan as they say, you can’t continually keep to a strict diet plan without some fun in it, unless you are losing weight for a bodybuilding competition! Make sure to add in favourite meals even if they are fast food, just make sure to count those calories and exercise to compensate. Or just leave it as a refuel.
Team up with a friend:
If possible drag your best friend into the mix, nothing promotes weight loss like a partner in crime, or partners in crime, make sure to team up with someone who won’t fails or both bring yourself up from failure.
Sticking with it and losing the battle:
I wasn’t sure if i was going to add this paragraph into the this. On your journey to weight loss stardom, there will be days when your work life stresses you out or your pet dies or one of a million things go wrong and you look to the fridge for some help, this will happen and that’s ok, even getting down and a week off from the diet is needed, as long as you get back on at some point and win the war. Remember it’s ok to lose a battle just as long as the war is won in the end.