Like most people when I was younger it seemed I could eat anything and not really ever gain weight. Well now that I’m in my forties it appears that those undisciplined days are over for good. After doing a little research I’ve come to the conclusion that my lack of activity and slowing metabolism is to blame.
Wanting to lose some weight I went out to look for that magic weight loss plan that would offer a painless process for losing weight. After reading and trying several programs I realized that they all seemed to have the same common theme – lower your caloric intake and get off your butt and do something.
If you need to lose some weight, I recommend that you pay close attention to what you eat during the day. Go ahead and count up all of those calories you take in and calculate how many minutes you exercise. It won’t take very many days for you to figure out that you take in to many calories and don’t exercise enough. Use the information below to help you figure out where you want or need to be.
Calorie Requirements Resting Metabolic Rate represents the minimum energy needs of the body, for day and night with no exercise. Sedentary includes occupations that involve sitting most of the day. Light includes activities, which involve standing most of the day. Moderate may include walking, gardening, and housework. Active includes an occupation that requires manual labor and/or participating in a daily exercise program.
Daily Calorie Allowance
Men: Resting — 12 per lb. body weight. Sedentary — 16 per lb. body weight. Light– 18 per lb. body weight. Moderate — 21 per lb. body weight. Active — 26 per lb. body weight
Example: I want to reach a weight of 180 lbs, to do so I plan on being moderately active, so my daily caloric intake should be 21 x 180 = 3780 calories per day.
Women: Resting — 13 per lb. body weight. Sedentary — 14 per lb. body weight. Light — 16 per lb. body weight. Moderate — 18 per lb. body weight. Active — 22 per lb. body weight
Example: If you want to reach a weight of 130 and maintain that weight and plan on being moderately active, then your caloric intake should be 18 x 130 = 2340 calories per day.
Lastly, no matter what you decide to do go ahead and engage in regular physical activity and reduce sedentary activities to promote health. Good luck!