By Kathy McIntyre, Health Coach, Vivante Weight Loss And Health
I get this weight loss question quite often and it’s easily misunderstood. When I sit down with new clients, they often tell me that ‘I’m taking in my Suggested Calorie per day, why isn’t my weight coming down?’ What is often misunderstood is the ‘Suggested Calorie per day’ for your age. Everybody is so metabolically different that this is just a ‘guesstimate’. Factors such as gender, age and level of activity certainly affect this.
The simple answer is to try and reduce your intake by 500 calories. By doing this, you would lose approximately one pound per week. Obviously, that number can change by increasing your daily activity level.
If you are thinking about weight loss, the first thing to know is, being over-weight didn’t happen overnight. You must recognize the pattern, how many calories you’re taking in and when you might be consuming more than others. Also, whether it is eating or drinking those calories, something most likely caused you to do that. Maybe it was stress. The key is to be patient and work with a Health and Weight Loss Coach to help find the right plan for you. Remember, weight loss isn’t ‘DIY’ and it isn’t ‘Cookie Cutter’. Find a Weight Loss, Health Coach and Dietitian that meets your personality (this is a huge factor in your success) and can build a plan that’s right for you.
For successful weight loss that you can maintain, choose foods that are lower in calories but rich in protein, vitamins, minerals and other nutrients. An important factor in weight loss is to retain muscle mass also. Have you ever met someone that said ‘I weigh XXXlbs and you think….You don’t look XXXlbs?’ That’s because they have a lot of muscle mass. By retaining muscle mass, you will burn a few more calories per day. Your muscles use energy (aka calories) to do work. For weight loss success, try to stay off the scale and use a good old tap measure. The tap measure will generally indicate that you are losing ‘fat mass’ while the scale may tell you that you are retaining muscle mass. There are several methods to have yourself taped. I recommend using the ‘Waist to Hip Ratio (WHR)’ method. If you want the most accurate assessment, I recommend that you don’t tape yourself.
To calculate your waist-to-hip ratio, measure your waist about halfway between your ribs and your belly button. Then measure your hips at their widest point. Write down both numbers, and divide your waist measurement by your hip measurement. The simple equation is: WHR = waist in inches / hips in inches.
If your WHR is less than 0.8, you have a healthy “pear” shape, but a WHR greater than 0.8 makes you an “apple” shape. Carrying added weight around your waist puts you at an increased risk for health problems. Its a good indicator that you have dangerous type of fat around your organs called visceral fat.
Waist-to-hip ratio is good for predicting an increased risk of heart disease, high cholesterol, high blood pressure, gallbladder problems, breast cancer and type 2 diabetes, because these are all associated with high levels of visceral fat.
Weight To Hip Ration Standards for Men and Women
The true key to achieving successful weight loss is have a true assessment of your physical, emotional, spiritual and social well being. I call these the ‘Four Elements Of Wellness’. It’s a whole person understanding of yourself and developing a successful plan based on that information. Everyone is unique. I call each of my clients ‘snowflakes’. A good Health and Weight Loss Coach is trained to recognize patterns and develop plans.
As you can see, there are a lot of factors considered in ‘How many calories should I take in per day’. The following is a simple chart developed by the Institute Of Medicine estimating energy requirement calculations depending on energy levels to help you along.
*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.
The best course of action is to find a good Health and Weight Loss coach to guide you.
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Vivante Weight Loss And Health
6911 Taylor Ranch Rd Nw Ste C4, Albuquerque NM
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