Should I Use Active Or Total Calories For Weight Loss Formulating a Weight Loss Plan: Comparing and Contrasting Calories, Carbs, Fat, and Sodium

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Formulating a Weight Loss Plan: Comparing and Contrasting Calories, Carbs, Fat, and Sodium

Weight loss is a common goal, regardless of the reason, for many different people around the world. Some people lose weight for health reasons, while others lose weight to improve their overall appearance. Many individuals may have a good desire and motive to lose weight but that doesn’t mean they know the best route to take to get rid of extra pounds. Below I have outlined some important information that will help people learn how to formulate a weight loss plan.

Understanding the Science of Weight Loss

To lose weight effectively, people must understand that calories are the main determinant in determining weight gain or weight loss. According to the Institute of Medicine, everyone should consume between 1,000 and 3,500 calories a day. Calories are very important to a person’s ability to gain or lose weight. It’s easy. People who consume more calories than they need will gain weight. People who consume fewer calories than they need will lose weight.

According to the USDA Dietary Guidelines, it takes about 3500 calories to equal 1 pound of body weight. This means that a person who eats more than 3500 calories than what they should take in will gain weight. People who consume less than 3500 calories a day will lose weight. Keep in mind 3500 is an average amount and some people will naturally gain or lose weight with more or less calories. This also depends on several other factors as well.

Indeed, it seems that weight loss simply requires a person to eat fewer calories. Actually the process is much more complicated than that. For example, an overweight person who is moderately active and needs to consume at least 3,500 calories a day to maintain their current weight, may need to consume about 3,000 calories a day to lose weight.

How to Formulate a Weight Loss Plan

The first thing a person needs to do in order to lose weight effectively is to figure out how many calories they should be consuming each day and then try to determine how many fewer calories they should be consuming than that estimated amount.

One can find out how many calories they need to eat by using the Body Mass Index equation which will give a person a pretty good estimate of how many calories they need to eat to maintain their current weight. This formula can be completed in pounds or kilograms.

Next, one should make a list to determine what types of foods they will and will not eat during their diet.

Then an individual should prepare some exercise routines that they can do for the purpose of losing extra calories.

However, people must have the commitment, will, and understanding to lose weight realistically. If people are consistent with their weight loss regimen, they should expect results to occur over a period of time. It is very important to note that any weight loss that results in sudden weight loss in a short period of time is unhealthy and can be dangerous.

There are other factors that can hinder a person’s weight loss plan and they include things like genetics, level of commitment and certain food ingredients like carbohydrates (carbohydrates), fat and sodium.

Genetics play a big role with weight loss and people must be realistic about how many pounds they should lose. Because some people are naturally larger than others or society expects them to be, they may need to consult with a doctor to determine if their weight loss plan is feasible for their particular situation.

The body uses carbohydrates to make sugar which is then converted into energy to carry out activities (walking, running, est.) and bodily functions. Many healthy foods (fruits, vegetables, grains) have a lot of carbohydrates and they do not add extra calories. Foods such as sugar-sweetened beverages, snacks and desserts are also high in carbohydrates but they have no nutritional value.

Fat provides fuel, it helps babies and teenagers in their body development and it also helps to maintain essential vitamins needed in the human body. Fat also protects the nervous system and it is the building block of hormones. Each of these functions is important to the body. Many foods contain fats that are bad for the body and there are many fats that the body needs. Fat is usually high in calories and although people need it in their diet, they need to be careful about the type and amount of fat they include in their diet.

Saturated and trans fats are the worst fats because they are associated with foods with low nutritional value and they have the ability to cause disease. Unsaturated fats are best because they are found in healthier foods. The American Heart Association states that people should consume about 60 grams of fat as part of their diet or at least 30% of their total calorie intake should come from fat. Sodium is another important substance of the body and it is needed for muscles and nerves and to control blood flow and volume. Sodium does not give people weight but it has the ability to retain fluid in people under certain conditions. Excessive amounts of sodium can cause problems with the cardiovascular system and/or high blood pressure.

Exercise is also necessary to lose weight. Despite the fact that people will eventually lose weight simply by consuming fewer calories, the fact is that exercise will help them do so at a faster rate. The main benefit of exercise is that it reduces calories. Therefore, when one consumes fewer calories and then exercises regularly, the end result is weight loss. This can also happen in a relatively short time. Exercise is also good for various organs and systems in a person’s body. This is a simple way to develop a weight loss plan that is most suitable for a person and their individual situation. If people who want to lose weight have the commitment to stick to their plan, willpower, understanding, and patience, then they will be on their way to successful and healthy weight loss.

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