Bless me, reader, for I have sinned. It's been many years since my first diet, and with each attempt I've either lost weight and gained it back or slipped up and given up. It's gotten me thinking: I follow conventional weight-loss wisdom, but should I? Maybe I don't need to devoutly keep a food journal or eat every three hours. To find out, I put 10 of the top diet commandments to the test and enlisted the divine intervention of three dieting gurus. The experience was, well, enlightening.Stay healthy and keep exercising everyone!
Showing posts with label diet myths. Show all posts
Showing posts with label diet myths. Show all posts
Tuesday, July 5, 2011
Debunking Weight Loss "Rules"
Anyone who diets, exercises or does both to lose weight has at some point been told myths and rules for weight loss. Check out this insightful article from Fitness Magazine on the myths and facts when it comes to genearl rules of weight loss, from Alexa Joy Sherman!
Tuesday, August 3, 2010
Super Food 7-Day Diet from Self Magazine!
So what is a "Superfood" exactly?
According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.[1] "
Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!
*Do you have an idea for an article, have questions or need advice? Please write us at info@elementfitness.net! Subject: Blog
According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.[1] "
Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!
*Do you have an idea for an article, have questions or need advice? Please write us at info@elementfitness.net! Subject: Blog
Monday, April 5, 2010
The FAQ's: Episode Two - B.M.R
Q: What does BMR stand for?
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.
Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.
BMR Calculator: Discovery Health BMR Calculator
Calculate BMR Manually: (using the Harris-Benedict formula)
Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)
Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)
Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.
Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.
Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.
Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.
Now add it up:
That's 2273 calories per day burned by just working and living.
Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.
Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.
Sound Simple? That's because it is.
** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog
References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.
Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.
BMR Calculator: Discovery Health BMR Calculator
Calculate BMR Manually: (using the Harris-Benedict formula)
Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)
Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)
Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.
Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.
Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.
Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.
Now add it up:
That's 2273 calories per day burned by just working and living.
Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.
Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.
Sound Simple? That's because it is.
** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog
References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm
Friday, March 12, 2010
Swing Low, Sweet Cookie Dough....
As most of us are far too familiar with, the term "comfort food" doesn't come out of nowhere. These "comfort foods", tending to be high in carbohydrates, have documented "i-feel-really-good" effects on our psyches as certain high carb foods can actually raise our serotonin levels. Processed cereals, breads, pastas, rolls, wraps, pastries and cakes can contain anywhere between 7 to 92 grams of carbohydrates alone. This sudden spike in blood sugar and insulin levels can bring you up real fast, but the crash people tend to feel afterward is less than desirable.
Foods with a lower Glycemic Index are speculated to help you maintain a more stable blood glucose and insulin level (and by default,normal serotonin level) which can help stabilize and prevent mood swings.
Check out this article by Jennifer Ashton, Moody While Dieting? via CBS.com for more info about diet related mood swings.
Foods with a lower Glycemic Index are speculated to help you maintain a more stable blood glucose and insulin level (and by default,normal serotonin level) which can help stabilize and prevent mood swings.
Check out this article by Jennifer Ashton, Moody While Dieting? via CBS.com for more info about diet related mood swings.
Thursday, August 20, 2009
The Obesity Myth
Please, please read Paul Campos's book: The Obesity Myth: Why America's Obsession with Weight is Hazardous to Your Health. It explains that dieting does not work and is unhealthy. You need to read this book today! Buy a copy for your mom!
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