Energy from the food you eat is measured in units which are known as calories. Different foods contain different amounts of calories, so it is worth having an idea of the approximate calorie content of each food being eaten. The recommended daily calorie intake for the averagely active man is 2,600 calories and for the averagely active woman it is 2,100 calories (SACN, 2011). But more specifically, each person has their own daily energy requirement which is called Basic Metabolic Rate (BMR).
A person’s BMR relates to factors such as age, gender, activity level and occupation. For example, an inactive 18 year old woman studying at college requires less calorie intake on a daily basis than a very active 57 year old woman teaching at a primary school. On the other hand, an averagely active 26 year old man working as a computer operator requires almost the same calorie intake as a very active 49 year old postal courier. All in all, a person’s BMR is very individual and is measured using what is called The Schofield Calculation.
To control your body weight effectively it is important to learn how to balance your energy intake (from food) with your energy output (from physical activity). If energy intake is more than energy output it results in weight gain. If energy intake matches energy output it results in weight maintenance and if energy intake is less than energy output it results in weight loss. With this is mind, it is logical to think that the best way to lose weight is to eat less energy than the amount of energy being burnt off through physical activity. But is it really that simple and healthy?
No, not at all. Firstly, an accurate calculation of your BMR which takes into account personal and lifestyle factors is needed to obtain a healthy baseline to work from for losing weight. Secondly, it is suggested that with some calorie restricted diets that you cut your daily calorie intake by half, in order to lose for example, 4-6lbs in one week. So instead of eating enough food for a calculated BMR of 2,998 calories per day, you could be eating a 1,500 calorie per day diet. This type of diet compromises your health because your body thinks it is being starved and automatically goes into a survival mode. This results in your body saving as much energy as possible in order to protect vital organs such as the brain. As your body would not be receiving the amount of calories it needs, energy would be taken from lean muscle tissue rather than the usually abundant carbohydrate calories. This causes the whole body to slow down and can leave the dieter feeling miserable and lethargic.
A much healthier way to kick start your weight loss is to:
Identify your daily energy requirement (your BMR)
Become familiar with the calorie content of foods (especially your favourites)
Try out a variety of different nutritional foods
Give your current eating habits a shake up
Burn off more energy than your calorie intake
For all of the above, take advantage of my Weight Management (WM) Special Offer
by receiving Personal Fitness Training with every WM session!
Scientific Advisory Committee on Nutrition, 2011. Dietary Reference Values for Energy.
Available from: www.sacn.gov.uk
Comments