Diary of a Loser: Entry 1/31/2012

Wednesday, February 1, 2012

Entry 1/31/2012

Weight: 225.8 Not too concerned that I'm not losing weight at this time. In fact I've gained about a pound since my last weigh-in. My waist size is going down and clothes are fitting more snug in other places. I've intensified my weight work outs (more weight and number of sets) . Muscle burns 15-20 calories per pound and fat burns 5 calories. So any good weight loss program should include weight lifting. Women should NOT be concerned about looking "unfemininely" bulky because you don't have the testosterone levels required for that much growth. Women body builders supplement testosterone and usually take steroids.

If you are lifting weights your weight will go down slower than if you just reduced calories. However if you gain muscle mass you will be able to eat more and prevent cravings. There is a balance to achieve between the calories needed for muscle growth and the excess fat calories burned. Example:

Mifflin Equation:

For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)

BMR is Basil Metabolic Rate. That is the amount of calories a sedentary person needs in a day. to maintain their weight. For me that is 2400 calories. Since there is 3500 calories in a pound of fat in order to lose 2 pounds a week, I must burn on average 1000 calories more than I take in per day or 7000 (2*3500) a week. That would put me at 1400 (2400-1000) calories which is below the minimum that men should have each day.. Men should take in a minimum 1500 and women 1200. So I need to add back 100 calories a day. Now instead of burning 7000 more than I take in a week it is only 6300. 6300/3500 = 1.8 pounds. But wait! I exercise moderately 6-7 days a week so my calorie needs are at least 1.33 times more than my BMR or 3192. Now I can burn 1000 a day and be at about 2200 calories well above the 1500 calorie minimum and lose 2 lbs a week. See why exercise is so important if you are trying to lose weight! You can eat more getting all the correct nutrients you need and less apt to eat the wrong foods because you can eat more good foods that will fill you up and satisfy your appetite.

No comments:

Post a Comment

Some Basics (changes in review)

There is no such thing as a quick loss diet with lasting results. Forget about the fads if you want to lose weight and keep off the fat in a healthy way. There are a few inescapable facts concerning weight loss.

First of all, a pound of fat contains 3500 calories. If you want to lose a pound of fat, you must burn 3500 more calories than you consume. Here's the equation : Fat lost or gained = (Calories consumed - Calories burned) / 3500. If you want to lose a pound fat a week, you must on average burn 500 calories a day more than you consume.

Second, you must consume enough calories each day to keep your body from thinking it may starve. If you don't get enough calories your metabolism will slow down thereby burning less calories and you'll just feel tired and hungry. Also, if the deficit is too large and last more than a few days, your body will start consuming muscle, the organ that burns the calories. The accepted wisdom seems to be 1200 calories for females and 1800 for males. One to three pounds a week is a healthy rate of fat loss.

Third, muscles burn the calories (your brain burns some also but for some people its negligible :) ), therefore exercise is a important part of any weight loss effort. It does not have to be strenuous. Walking is wonderful, it will burn extra calories and build muscles in your legs. Try to work up to at least 2 miles a day. If you walk 2 miles in 34 minutes (3.5 mph), you'll burn approximately your weight in extra calories. Use the calculator below. I strongly suggest you lift weights at least twice a weak. Try to increase or maintain all your muscles.

Exercise Calculator (click in box to select Pace)

Calories Burned Calculator
Estimate calories you burn walking:
Pace:
Weight:
Time:

BMI =	(weight in pounds * 703 )
	————————————
	height in inches²