The 2,000 Calorie Per Day Misconception For Women and How it Messes Up Your Diet
How To Calculate What Your True Calorie Intake Should Be
For the purpose of this argument, I’m referring to women and the USDA recommended calorie guidelines. We tend to forget that they are simply guidelines. Other factors that can affect your daily calorie needs are age, gender, and activity level. You can find dozens of websites that will help you zero in on your specific calorie needs but I’ve included a workable outline here for women using myself as an example.
I am a petite, mature woman, 5′ 2″ tall with small bones. My calorie requirements are lower than those of a younger, taller woman with, let’s say a medium to large frame, yet we seem to focus on that nebulous number, 2,000 calories across the board for all women (2,500 for men).
I asked myself this question: I know I’ve been eating around 2,000 calories a day so why is it that I’ve gained so much weight?
My answer: If you continue to eat 2,000 calories per day with your sedentary lifestyle, you will soon weigh 200 pounds, I can guarantee it. You are taking in more calories than you are burning each day.
Here is a formula to calculate what your calorie intake should be:
If you are sedentary: you work a desk job and get little or no additional exercise-multiply your desired weight (the weight you want to be) times the number 10. This will give you the number of calories you need each day to maintain that goal weight once it is achieved. Since you currently weigh more than that, eating only the number of calories needed to maintain a lower weight will, steadfastly result in a loss of weight, until balance is achieved.
If you are lightly active: you get some exercise only 1-3 days per week and it’s not strenuous-multiply your desired weight by 13.
If you are moderately active: you get some exercise on weekends or about 10-15 (up to 30) minutes 3-5 days a week-multiply your desired weight times the number 15.
If you get vigorous exercise regularly: you have a physically demanding job or you exercise 60 minutes 5-7 days a week-multiply your desired weight times 17.
The highest level of fitness activity, that of an experienced athlete, uses a multiplication of your desired weight times 19.
The preceding information is a guideline only, and for general purposes, one of the first four levels will apply to almost anyone reading this.
The formula works like this:
Desired weight, 150 pounds
Sedentary: 150 x 10 = 1,500 cal/day
Light activity: 150 x 13 = 1,950 cal/day
Moderately active: 150 x 15 = 2,250 cal/day
Vigorous exercise: 150 x 17 = 2,550 cal/day
Athlete: 150 x 19 = 2,850 cal/day
Desired weight, 125 pounds
Sedentary: 125 x 10 = 1,250 cal/day
Light Activity: 125 x 13 = 1,625 cal/day
Moderately active: 125 x 15 = 1,875 cal/day
Vigorous exercise: 125 x 17 = 2,125 cal/day
Athlete: 125 x 19 = 2,375 cal/day
As you can see, a woman of my size cannot eat at a 2,000 calorie per day level without inevitably gaining weight, unless I were to significantly and consistently increase my level of physical activity (something I have done in recent months).
About 1,200 calories is the minimum number per day for the average person to fulfill necessary nutritional needs. True, you can eat less than that for short periods of time and lose weight without harm, but it is also likely to lead to binging and other harmful habits. A better way is to find a natural balance you can live with. I have become accustomed to eating a 1,300 to 1,500-calorie-a-day diet, making sure I include foods that satisfy me nutritionally, physically and emotionally. I never feel like I am on a diet.
Excerpted from the book, “Thinking Skinny” by Nadia Giordana. Nadia Giordana went from weighing 215 pounds to 127, losing 88 pounds in a period of 14 months. To meet her goal, she used a combination of healthier eating, calorie reduction, creative focused visualizations, and a daily dialog with God as her primary tools. In her words, “If you can envision the body you want, you can embody that vision; and it isn’t the individual diet plan you choose that matters most, it’s the method you use with it.” More information about Nadia’s new book can be found at http://www.ThinkingSkinny.com
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Starting on the Right Track For Weight Loss Success
The majority of Westerners are overweight these days. It is normal to be carrying excess fat and because it is normal many people become comfortable with it. Not only that but our idea of a healthy weight becomes skewed because we are too used to seeing overweight individuals everywhere.
Despite the fact that being overweight is normal, we still strive to be slim, not only because it is drilled into our heads that slim equals beautiful but also because being slim is healthy. Most people are far from healthy, even those who claim to have a clean bill of health most likely will have issues catch up with them sooner or later if they aren’t eating healthy food.
Unfortunately with this desire to be slim comes urgency. We live in a society full of instant gratification and it can be hard to shift out of this mode and be patient for healthy long lasting results from our weight loss goals. But being patient is key to success. Having a plan that you can stick to, focusing on the fact that you are becoming healthy and slender are key components to losing weight. It is dedication and commitment that see you through, not instant gratification. This only leads to yo-yoing and deprivation. It does not lead to a happy healthy you.
This is the first thing you need to let go of. You can lose weight, you can keep it off but don’t expect it to happen overnight and don’t expect it to happen without major change. Diet pills and crash diets will damage from health and do not offer long term solutions. They are also not worth the pain and misery. These things also will eventually lead you back to the basics of simple diet and exercise and you will find that you won’t have real long-lasting results until you embrace them whole-heartedly. Once you have done this you can start planning for your success.
With planning comes an initial assessment of your situation. You do this by spending a few days observing your eating habits and being conscious of what you eat. Conscious eating is the foundation to any weight loss success. When you can acknowledge what you are eating, you will always know where you are going wrong and what obstacles you need to overcome. These can include changing what you drink to overcoming emotional eating. Without observation you don’t know where to start but with it you can truly take a hold of your weight loss goals and see real results.
So waste no more time and get back to basics. Observe what you eat, work out where you are going wrong with many of the free calorie calculators online for example nutridiary.com, take steps to combat emotional eating and you should see results in no time.
Kelly has a passion for diet and nutrition and enjoys writing to help others. Not only does she enjoy diet and nutrition but also likes to get paid for taking surveys. If you would like to take online surveys that pay then please visit her site for more info.
8 Weight Loss Tip – Lose Belly Fat Fast
If you have excess belly fat, your self-image will suffer, possibly causing insecurities that can lead to serious psychological disorders. Abdominal fat cannot be targeted by any specific exercise. In fact, most people searching for ways of how to lose belly fat fast find out very quickly that the only true method of rapid fat loss is a combination of cardiovascular workouts and dietary changes.
Whole wheat bread, whole grain bread, brown rice (in limited amounts) can be safely consumed. Avoid cheese macaroni, pasta, white bread, white rice, etc.
Caffeine and nicotine are two popular substances that act as stimulants. They increase our heart rate and blood pressure, our bodies reaction is to go into self-preservation mode, storing extra calories are the mid section. As the body starts to detect stress it’s response is to produce the hormone called cortisol. Cortisol is responsible for extra fat storage, particularly around the waist. This sort of fat is potentially dangerous, and has been linked to cancer, heart disease, and diabetes.
There are one or two techniques that you can use to trick your body into burning more calories and enable you to lose weight faster. The first technique that I want to tell you about is to replace some of the fat in your diet with lean protein. Studies have shown that people that do this are able to burn fat easier even when they maintain their calorie intake. Eating many small meals rather than fewer large meals can also help your body to burn the calories that you eat and so make it easier for you to lose your stomach fat.
Once you lose the excess weight and burn the fat, you can workout to build muscle to tone up your body and abs. Abdominal exercises like crunches, squats, push ups, pull ups, etc. can be used to build muscle.
The best foods to help you reduce tummy fat are those which don’t trigger a flood of insulin. These include foods which are high in nutritious qualities and are slowly-digestible. For example, whole grain breads, pastas, lean meat and tofu, whole nuts, fibrous fruits and vegetables, olive oil and avocados.
recommend a diet rich in fruits, vegetables, whole grains and fiber. These foods are healthy and will create feelings of fullness so that hunger does not lead to binge eating. Eating healthy foods means that more food can be eaten, because these foods contain less calories. Low-fat dairy products can also help your body feel full. You can occasionally have a treat or snack, just make adjustments to control calorie intake at other times, to balance out the indulgence.
Author is an online researcher on natural weight loss. Nutritionist. Click read more on how to lose belly fat, weight loss tips.
Can Fast Food Be Included in an Eating Plan to Lose Weight?
Many dieters are overcome by temptation when it comes to just one thing on their eating plan to lose weight: fast food. Ordering take-out or hitting the drive thru on the way home from taking the kids to soccer practice and ballet class may seem like an innocent way to make sure everyone gets fed when your schedule is crowded. But if your diet plans to lose weight seem to be stalling, or if you find that you are craving fast food, it may be time to reexamine your relationship with the squawk box.
What Is Fast Food?
First, let’s define fast food. It’s not just the food you drive thru and order as you speak into the clown’s mouth. It’s also that latte you grab from your favorite coffee shop on the way to work, the foods you pick up in the deli of your grocery store on a drizzly evening, or the pizza you buy in the frozen foods section. Fast food is any processed food that you can prepare quickly. Most of these foods contain ingredients you cannot pronounce, or even understand.
In contrast, you can make your own convenience foods as a part of the best weight loss diet. If you know you will be running errands and need a snack to bring along, you can easily make up a sandwich baggie with raw organic nuts and dried fruit to keep the hunger pangs at bay as you make your rounds. Convenience foods that you make at home can help lessen the attraction of fast food.
Why Is Fast Food So Bad for Weight Loss?
If you need to know how to lose weight, then eventually you discover the most basic principle of weight loss: what you put in your mouth has a profound effect on how much weight you lose. Fast food is a potential diet wrecker for several reasons. First, it contains high amounts of sodium, fillers, preservatives, and additives (these are the ingredients you usually cannot pronounce). All of these substances can actually contribute to weight gain as well as water retention.
Secondly, fast food is so processed that it is not terribly filling for your body. It contains minimal amounts of fiber, and fiber is what keeps you feeling full long after you eat a meal. So if you rely on fast foods to ease your hunger pangs, it will only appease you for a short while. On the other hand, whole, unprocessed foods will keep you satiated for a long time, since they contain more fiber.
Thirdly, studies have shown that fast food can actually be addictive. Whether it’s the additional salt or sugar, or something to do with the additives, or even just the culture of convenience, fast food begets cravings for more fast food. So if you find yourself craving another Whopper, there is a real reason behind that desire for more.
How to Reduce Weight without Fast Food
Many diet plans will make you think that fast food is OK as long as you make the “right choices.” However, the real right choice is to bypass the pickup window and head straight for your kitchen.
Cooking wholesome and delicious meals requires only a little advanced planning, and can be accomplished even more quickly than a trip to the fast food restaurant. You can also keep easy convenience foods on hand, such as sliced veggies and fruit, raw nuts, organic nut butters, or precooked slices of all-natural chicken or beef. These foods will help you stay on target with your weight loss goals while helping you to break the fast food habit.
Are you looking for more information on the best eating plan to lose weight? Need advice about the best weight loss diet? Visit the Diet Solution Program for exercise recommendations and eating tips for a healthy lifestyle at http://www.thedietsolutionprogram.com/.
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Meat Allergy caused by Lone Star tick can turn some to vegetarian
As per news, the east coast has been severely affected by meat allergies. Some of the researchers have identified the cause of meat allergy. They have stated that a tiny lone star tick is said to be responsible for spreading the meat allergy abruptly throughout the region. The bite of the identified tiny tick is spreading meat allergy and might turn many to switch over to vegetarian.
The tiny tick has been named as lone start tick for the white spot at the back of it. Though the bite can look quite innocent but it has the power of affecting your body by severe meat allergies. As per various researches made by the University of Virginia it states that when saliva sneaks into the wound caused by the bite of the tick, it might crop up with such an allergic reaction with meat, that even voracious meat eater will prefer to convert as vegetarians in the long run to stay away from such a pain.
As per the reports, it is said that the tiny tick’s bite will start reacting with saliva after 3 to 6 hours of having the meat. The reaction could lead to hives or any sort of shock that can be quite painful for people suffering from it. As per survey, people generally try to fight shy of food that triggers any kind of allergic reaction.
The east coast and the Bible belt is severely affected by the allergic reaction, out of which 90% of the cases have been reported to be the cause of the bite of tiny tick. Though the researchers have identified the cause of the allergy but the entire mechanism is still being investigated.
As per opinions of the experts, they say that the allergy occurs after reacting with saliva and can get more complicated if the duration of consuming meat and the reaction is over 6 hours.
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Healthy Weight Loss
Weight loss is the current new fad that has many people hooked to the process. Many people resort to various methods of losing weight in the hope of attaining that perfect slim and trim figure. Weight loss is associated not only with looking good it also adds to your self- confidence and ensures that you carry yourself well at all times, and also leaves you brimming with confidence.
In addition and more importantly, a healthy diet is the right way of avoiding different kinds of diseases such as diabetes, cardiac arrest, heart diseases and cancer. Ingestion of foods rich in fats leads to the deposition of fats in various parts of your body. Most fast foods contain saturated fats that cannot be burnt easily even when you follow a healthy and active lifestyle.
This remains in the body and prevents you from looking your best. These trans-fats also cause serious diseases by getting deposited in the arteries and blood vessels and interfering with blood circulation. This is the cause of fatal or near fatal conditions such as heart attack and arterioschlerosis.
Rather than investment of time and money in the cure of such diseases, it is wiser and more advisable to control your diet so that you do not fall prey to such conditions. Maintaining the diet is the easiest and most effective way of controlling your weight and getting into shape. Thus the best possible diet that you can follow is the raw food diet.
This diet involves the ingestion of foods in their uncooked and native state. This is important for the preservation of nutrients, vitamins and minerals in the food and to prevent their denaturation at higher temperatures. Cooking entails temperatures greater than 115 degrees, a very high temperature that leads to the denaturation of the enzymes that enhance the nutritional value of the food, by aiding in absorption and digestion.
Raw food is rich in roughage and water, a property that sufficiently adds to the health benefits of the food. Another advantage of indulging in the raw diet is that you do not have to spend much time in the kitchen, and thus have more free time on your hands. The high water content of plant foods also helps you achieve a clear and glowing skin. Plant foods are rich in phytochemicals and anti-oxidants.
It has been accepted by doctors and dieticians that this trait of plant foods makes them a much better choice compared to foods derived from animal sources as it helps in the detoxification process. Animal foods in comparison such as poultry dairy and red meats have a high fat content that leads to the putting on of weight that is not got rid of easily.
Raw foods can be prepared in a variety of ways that make them delicious in addition to being nutritious. One can use ones imagination to garnish foods like vegetables, fruits, sprouts, seeds, beans and legumes so that they are appealing to the taste buds as well. Thus following the raw food diet is the healthiest and most effortless way of losing weight.
Would you like to learn more about raw food, healthy weight loss, and why the Raw Diet is the easiest, fastest, and smartest way to lose weight plus maintain a youthful body and mind? If so, please visit http://www.rawdiet.com today. Davina DeAngelo is a wellness consultant, health writer, and Raw Diet evangelist who works closely with the world’s top nutrition coaches.