How Weight Management works, simplified

Difference between calorie intake and outflow should be same to maintain weight is a simple calculation. Total calorie intake is calculated by amount and type of food eaten in a day and calorie expend depends on BMR and TDEE which is Basal Metabolic Rate and Total Daily Energy Expenditure. Basal Metabolic rate means amount of energy your body burns if you do nothing but rest for 24 hrs, so its calories your body will utilize in a day if you rest for entire day and Total Daily Energy Expenditure means adding calorie used in activities that you do during the day including exercise. So TDEE (Total Daily Energy Expenditure) should be more than daily calorie intake to shred weight, in simple words.

If you eat more calories than your body uses up, it will store excess energy as body fat which over a period of time cause weight gain.

Losing Weight:-  To lose weight, its often recommended that you subtract around 500 Kcal from your TDEE so that your body uses energy from your fat stores.

200-300 calories reduction daily is what you should aim initially and then take it to 500 level but never go for 1000 or more else it harm your body and metabolism.

2  things are known to minimize muscle mass while you do dieting

Consuming enough Dietary protein  and  Weight training     

Eating enough protein with weight training is known to promote Muscle-Protein synthesis i.e muscle growth, which restricts the loss of muscle during calorie restriction.      

Additionally after extended period of dieting , the body typically adjusts to eating less and weight loss can often slow down. This is the body’s way of preserving itself during starvation, so unfortunately weight loss is not always a linear process. Give a gap for 1-2 weeks and again start for further weight reduction.

 

If you want to lose fat and gain muscle, its often recommended that you concentrate on one of those goals at a time as both may not occur to their full potential.

Diet Composition: 3 Macronutients are Carbohydrate, Fat and Protein as body need them in large amounts. Micronutrients are Vitamin and Minerals as bogy need them in small amount.

Its important to add enough fat in your diet to regulate hormone levels, maintain joint health and improve your body composition. Fat intake daily should be 20-40% of your calorie level.

Protein:  4 Kcal = 1 g of protein. 1-1.2 g per kg per day which means for an individualof 63 KG body weight it should be between 63-75g daily.

Fat: 9 Kcal is equal to 1 g of fat.  For a person weigh 63kg with 1400 calorie goal would need to consume between 280-560 calories worth of fat menas 280/9= 31g to 560/9= 462 g of  healthy fat present in olive oil, ghee, egg, nuts etc

Carnohydrates: 4 Kcal = 1 g of carbs. So for an individual weigh 63kg with a 1400 Kcal of goal, 70g of protein, 30g of fat, you are left with: 1400-(70*4)-(30*9)=650 Kcal which will come from carbohydrate that equals to 650/4=162g of carbohydrates from roti, rice, patato etc.

Fiber: 2 calories per gram of fiber.

Alcohol: it’s not a macronutrients but it can increase calorie intake so needs to be calculated while planning a diet. 1g of alcohol= 7 calories. This to be adjusted with fat and carbs however protein intake to be kept same.

                                                                                                                      

Various Sources of Macronutrients:

Protein	Carbs	Fat	Fiber
Chicken	Green Vegetables	Paneer/Cheese	Vegetables
Egg	Fruits/Patato	Yogurt/Milk	Sprouts
Fish	Rice	Olive oil/Ghee	Fruits
Whey Protein	Legumes	Nuts
Tofu	Sprouts	Coconut/Fish oil
White Mushrooms	Banana	Butter
Paneer/Cheese	Wheet
Soy beans /Chunks	oats

 

During dieting When you start lowering calorie down your intake, your body will struggle to adjust with lower energy supplies. You will feel a lot tiered and without energy to work. Start taking more sleep for few days but avoid eating. Remember, at this point, it will be reluctant to use fat as a energy source,, however once your glycogen levels are depleted completely, you will experience a trigger. After one week, your body will start using fat and you will feel a surge in energy levels.

 

 

Stay Healthy Stay Fit with FitUR….Fitness Zaroor