Basic Principles of Weight management

Weight management can be a tough challenge, and all of the different diets out there can be confusing, restrictive and unhealthy. To achieve long-term success there are simple guidelines that apply to everyone based on the baisc principles of intake versus output. Just how what goes up must come down, what goes in must go out...or it will turn into fat.

Energy Balance For Weight Management 101

Neutral energy balance: Calories consumed = calories burned = maintain current weight.

Positive energy balance: Calories consumed > calories burned = gain weight.

Negative energy balance: Calories consumed < calories burned = weight loss.

Basal Metabolic Rate (BMR)is the amount of calories your body uses per day while you are just living - breathing, maintaining a regular body tempurature, keeping vital oragns working etc. You can increase your BMR by exercising and staying active throughout the day. Below is the mathamatical equation to determine your BMR.

Calculate Basal Metabolic Rate
Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Not math savvy? There is a great tool that can help you determine your Basal Metabolic Rate without doing any more than stepping on a scale. It's called a Body Composition Monitor and it can give you great information about yourself such as you body fat percentage, muscle mass, bone density, water percentage and the amount of calories that you can consume in a day to maintain your current weight.

Don't like that number you see after your BMR calculations? Increase your daily activity level and you can multiply that number by the numbers accordingly. To get a better sense of how many calories your body uses in any given day, you need to factor in your activity level. Use these numbers to help to induce weight management.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

-If you are sedentary (little or no exercise): BMR x 1.2
-If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
-If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
-If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9

Realistic Weight Managment/ Loss - The Numbers:

-One pound of fat = 3,500 calories. That's a long time on the treadmill! About 5 hours at a moderate pace. That will make you put down that burger!
-Create a deficit of 500-1000 calories per day, at least 3 days per week and you should expect to lose about 1-2 pounds per week.
-Caloric requirements of sedentary women and older adults = 1600 calories per day
-Caloric Requirements of active teenage girls, active women and sedentary men = 2200 calories per day. -The 2005 Dietary Guidelines for Americans says that to reduce the risk of chronic disease in adulthood one must engage in at least 30 minutes of moderate-intensity physical activity, above usual activity. -The conclusion is... Move more, eat less and your body has no choice but to lose that weight!

Fittplan.com NASM personal trainer Christopher Gomes provides solid workout routines, cardiovascular exercises and proven weight loss strategies to help you reach your personal fitness goals.

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