|SELECT YOUR CALORY LEVELS|
How many calories should you be eating? This will depend on what your present weight is compared to what your ideal or optimal weight should be.
Measure your present weight and height and then use the BMI Calculator and the Waist-Hip Ratio (WHR) Calculator to see how your present weight compares to your optimal weight.
This will give you a good idea of the changes, if any, which you will need to make in your diet.
|Judge Optimal Body Weight
|May have to increase food intake to optimise weight
||Continue same amount of food intake ; may need to increase food intake to make up for calories lost through avoiding sugar.
||Gradual decrease in amount of food normally eaten, if excessive, increase activity level.
Next, use the Nutrition Profile Calculator to find out the number of calories you should eat to maintain your present weight.
If you then find that you need to lose weight, you will have to decrease the total number of calories which you are taking.
Remember that 7700 calories is equivalent to one Kilogram of body weight.
In other words, in order to lose one kilogram of weight, you will have to have a negative balance of 7700 calories. In simple terms, your body must spend 7700 calories more than it takes in, in the form of food to lose this weight.
At first glance this seems to be a huge amount of calories. But don't be put off by this. Remember that most people who are overweight eat around 2500-3000 calories per day and more importantly, the weight loss is not done in a few days. In fact, one should strive to lose about 1.5 to 2 kilograms every month. So basically, we are talking about a negative calory balance of around 12,000 to 15,000 calories in one month. This does not seem too much if you consider that the person who is overweight may be taking in almost 90,000 calories or more in a month!
So, what does this work out to. A negative balance of around 250 to 300 calories per day? If you scan through the Calory Counter as well as the Regional Foods Counter , you will realize that many of the foods which you eat, have so many calories that just slightly cutting down the quantity of these foods will allow you to easily cut down the calories. Moreover, the negative balance in calories can be done not only by cutting down the quantity of food intake but also by increasing the calories which your body spends through exercise. You can judge these and decide on the amounts of calories you plan to lose through regular exercise by looking at the Activity Log.
A word of caution. Please do not try and be overenthusiastic and want to lose weight very rapidly. Not only will this mean that you will have to drastically cut down your diet, and exercise rigorously, but such changes may not be good for you. Moreover, you will not be able to maintain such a rigid diet and exercise regimen for any long period of time and what this means that you might lose weight rapidly initially, but you will soon go back to your old schedule and regain the lost weight. Then after a while it is back to the rigid diet and exercise schedule. This has been well documented and is called the Yo-Yo phenomenon, where the weight goes up and down in cycles!
There may be some of you who may have optimal weight and therefore will not need to make too many changes to your present day diet except for some modifications such as direct sugar intake.
Some you may be surprised to find that you weight less than you should and especially if your BMI is lower than 18.5-19 then you should slightly increase your diet in order to gain some weight. Here again, increase your calories slowly and aim for a slow and gradual weight gain. But NO, you should not gorge on sweets! The basic principles of a diabetic diet still hold true.
To Sum Up
1) MEASURE YOUR WEIGHT AND HEIGHT
2) ESTIMATE YOUR OPTIMAL BODY WEIGHT
3) DECIDE WHAT CHANGES IN YOUR WEIGHT YOU WILL NEED TO MAKE
4) CALCULATE THE CALORY INTAKE NEEDED TO MAINTAIN YOUR
PRESENT WEIGHT WITH THE DIET YOU EAT AND YOUR ACTIVITY
5) ESTIMATE THE CALORY REQUIREMENTS TO GRADUALLY REACH