As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between "calories in" and "calories out" is won by the right side. Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting.
Add up all of the calories in everything you consumed and get your grand total for the day.
Counting "calories out" is a bit weirder than counting "calories in." You can't just search for "stood up" or "scratched my head" or "walked my dog" or "drove to the store" or "kept my organs functioning properly" and see EXACTLY how many calories were burned. The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest.
You can make a small decrease to your daily calories in so that it ends up being below your daily calories out. Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising.
If your "calories in" were pretty much equal to your "calories out," then by now you should know exactly what you'd need to do. For general health purposes, you never want to make large or fast changes to your calorie intake.
So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. Now that you know what the proper weight range is for you, it is time to understand how weight is managed. A calorie is a unit of measure that indicates the amount of energy gained from food or expended through activity.
If you take in the same amount of calories you expend you will maintain your current body weight which is called Isocaloric Balance.
Did you know that calorie expendiutre, whether it is BMR or daily activity is different for diffreent people?
Did you know that we tend to over estimate how many calories we burn during exercise and underestimate the anount of calories we consume?
No points will be awarded on this assignment, but I highly recommend that you fill it out for your own benefit. Weight loss:Weight loss is absolutely about creating a deficiency in calories taken inso that there is an excess of calories burned.
Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Your introductory or title slide should convey the overall “feeling” and focus of your presentation. There are numerous reasons for this ranging from certain misconceptions about calorie needs, to differences in metabolic rates, to variations in activity levels and dietary preferences. How many calories do I need to lose weight if I do not know how many calories I consume daily? How Many Calories Are in Almonds?How Many Calories Are in Walnuts?Can You Estimate Calories? More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting.
By doing some simple first grade level math (3000 - 2500 = 500), you can see that there are 500 left over calories that are taken in but NOT used by the body. When you find each food, adjust the serving size to approximately the amount you ate of it. For example, if you want to lose weight and are consuming 3000 calories per day and burning 2800 (just an example), try reducing your calorie intake to 2500 calories per day instead of 3000. Sticking with the same example, you'd continue consuming 3000 calories per day, but you can burn off an additional 500 each day through some form of exercise. If you want to gain weight and were consuming 2000 calories per day and burning 2300, just make a small caloric increase to something above 2200 (like 2500, for example).
To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. Keep a log of your weight somewhere so you can keep track of exactly what your body is doing.
Reduce your daily calorie intake by 250-500 calories (or burn an extra 250-500 calories per day through exercise) and monitor what your weight does for the next couple of weeks.


That means if you are 500 calories under per day, you will lose a perfectly fine 1 pound per week.
Join over 5000 subscribers getting free tips and updates to help you lose fat, build muscle and be healthy. Every time your body consumes more than it needs to maintain weight, you will gain a pound. If you consume more calories than you expend you will gain weight which is called Positive Caloric Balance.
If you are male, younger, taller or heavier you will have a higher BMR and burn more calories than if you are female, shorter and lighter. The more you weigh, the more energy it takes to move or maintain your body, therefore you will burn more calories. You should have a pretty good idea, after doing the sparkpeople assignments, about how many calories you tend to consume on a given day. In this assignment you will calculate your total expenditure (including BMR), energy balance and create a weigh management plan.
A variety of foods added to your diet is essential to ensure eating from the five food groups that are major. What this means is that for every 3500 calories you burn, you will have burned a pound’s worth of energy. Meaning, when your body needs energy to carry out a function – be it running a mile or eating a steak – your metabolism facilitates that energy burst.
No matter how you managed to find yourself overweight, the bottom line still stands – we will all lose it the same way. For instance, I typically present about small-business trends, new business ideas, growth opportunities or other positive trends. It’s best to keep your PowerPoint text brief, simply reinforcing key points you will talk about at more length. An image that conveys what you’re saying in visual format (like this diagram) can reinforce your ideas in the audience’s mind. If you have ever asked yourself the how many calories do I need to lose weight question, you probably already know that the answer could be tricky and confusing. But I think the best way to answer this question is by being a little more specific, so let’s get right to it. If you have not been keeping track of your daily calorie consumption, it is virtually impossible to calculate how many calories you should consume to lose weight. Since the purpose of a calorie shifting diet is to keep your body from adapting to certain number of calories, you do not need to be concerned with a fixed number of calories. If you do not exercise at all and have a desk job, you probably need to consume close to 1,200 calories per day. The information provided should not be used for diagnosing or treating a health problem or disease.
While they are three completely different goals, they are just three different types of weight control.
You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food.
Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR.
Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight. HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly. It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. All you need to do now is put this information into effect, stay consistent and enjoy the results. Conversely, overtime when your body expends an extra 3500 calories, you will lose a pound of fat.
And, if you expend more than you take in you will lose weight which is called Negative Caloric Balance. Provided you don’t have a thyroid problem, your metabolism is able to move as quickly or as slowly as you do.


In this sample presentation, I’m talking about new business ideas, so I used a sun graphic in this slide template to convey a positive feeling. You can use this slide template to convey a series of steps or related points in a short format.
Focus on staying in a certain calorie range; just make sure that the upper range does not go over your calorie limit. I have not met anyone who does not want to lose weight as fast as possible, but few people can accomplish this successfully. If you do not want to count calories at all, I cannot give you an exact or even an approximate number, but here is what you can do. If you have or suspect you may have a health problem, you should consult your health care provider. Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal.
This should give you a very clear picture of why calorie counting is the key to weight control.
If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2200. Because 500 calories below each day, multiplied by 7 days in a week, equals 3500 total calories under for the week. First males tend to have a higher percert of muscles in their bodies and this muscle burns more calories than body fat. Let's look at a few activities and the calories burned based on 130lb person and a 200lb person.
A balanced diet is one supplying the calories and nutrients which the body needs, if eaten in appropriate amounts.
Because to lose weight, you need to create a calorie deficit, which obviously means you need to have a starting point.
For example, if you have determined that you need to stay in the 1,800-to-2,500 calorie range, do not consume more than 2,500 calories per day.
However, it's the general ability to control your weight that allows you to make these things happen. Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition.
Like I mentioned before, the calorie counting for "calories in" can be fairly exact, but "calories out" can only be estimated. If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2800. The good news is that it is easy to fix this problem by recording everything you eat for at least one or two weeks. Because it usually involves going on unsustainable diets such as the Metamucil weight loss diet.
Go over what you eat and use your common sense to find which foods contain the most calories.
Your body actually uses a ton of calories every single day even when you aren't doing anything. Most of the people believe they have to deprive themselves of their favorite foods, but certain foods if chosen in moderation is key to successful long-term weight loss. Once you know how many calories you consume daily, start by reducing your daily calorie consumption by about 500 calories.
Having said that, you can do a number of things to increase your chances of losing weight quickly. This will be the bulk of the calories you burn in a given day, but remember every bit counts! Because these are the calories your body is burning and using up, they are nicknamed calories out.
Be careful not to assume that just because one food is higher in calories than the other, you need to eliminate it from your diet.



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Comments

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